Please be sure to fill out the Health Attestation HERE before coming to class WOD: Option 1: EMOM x 25 1st min: Battle Ropes 2nd min: Jumping Lunges (mod to regular walking or reverse lunges) 3rd min: Side Plank 4th min: Side Plank 5th min: Bear Hug Sandbag Squats Option 2: GOAT EMOM x 20 pick 2-4 movements and cycle thru emom
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All posts for the month March, 2021
Please be sure to fill out the Health Attestation HERE before coming to class WOD: Option 1: A. 4 Sets 9 Deadlifts @ 21X1 + 6 Romanian Deadlifts @ 4011 -use KB or barbell - 1st number is always eccentric (down) 2nd number pause 3rd number concentric (up) 4th pause So on DL you start with the 3rd number example 9 Deadlifts @ 21X1 would mean X (explode) up, pause 1 second at top, 2 second descent,1 second pause before next rep 6 Romainian DL @ 4011 - 1 second up, 1 second pause at top, 4 second descent, no pause before next rep B. 12 min AMRAP 6 Push Press 12 Toes2Bar 18/12 Calorie Row Option 2: 3 Rounds 200' Farmer's Carry (50's/35's) 20 DB Bench 20/15 Calorie Bike 200' DB Front Rack Carry 20 DB Deadlifts
Please be sure to fill out the Health Attestation HERE before coming to class WOD: Option 1: 4 Rounds 400m Run 30/21 Calorie Bike 20 Russian Swings (53/35) 15 Push-Ups Option 2: 8 Rounds 16 KB Swings (53/35) 26 Sit-Ups 36 Mountain Climbers (modify to plank K2E's -total)
Please be sure to fill out the Health Attestation HERE before coming to class WOD: Option 1: A. Tempo Back Squats @ 32X1 Every 2:00 x 5 3 @ 70% 2 @ 75% 2 @ 80% 1 @ 85% 3 @ 85% (no tempo) B. For Time: 750/600m Row 15 Burpee Chin-Ups 500/400 m Row 10 Burpee Chin-Ups 250/200m Row 5 Burpee Chin-Ups Option 2: 5 Rounds 15 Wallballs 30 Banded Ski Ergs 30 Banded Psoas March (video)(total) 15 Bodyweight Elevated Split Squats (each)![]()
Please be sure to fill out the Health Attestation HERE before coming to class WOD: Option 1: 4:00 Prowler Push (45's/25's) 1 min Rest 4:00 Anchored Sit-Ups 1 min Rest 4:00 Rope Climbs 1 min Rest 4:00 Wall Sit (rx+1:goata air chair) 1 min Rest 4:00 Sledge Strikes Option 2: 600m Run 20 Sandbag Cleans 40 Sandbag Leg Raises (video) 600m Run 20 Sandbag SH2OH 40 Sandbag Rows 600m Run 20 Sandbag Burpees 40 Sandbag Squats
Please be sure to fill out the Health Attestation HERE before coming to class WOD: Option 1: CrossFit Open Workout 21.3 & 21.4 Workout 21.3 15 Front Squats(95/65) 30 Toes2Bar 15 Thrusters rest 1 min 15 Front Squats 30 C2B Pull-Ups 15 Thrusters 1 min rest 15 Front Squats 30 Bar Muscle-Ups 15 Toes2Bar *15 min time cap* at 15 min mark move into Workout 21.4 work up to a heavy set in 7 mins of: 1 Deadlift 1 Clean 1 Hang Clean 1 Jerk Option 2: 20 min AMRAP 3 Single Arm DB Thrusters (each side, 50/35) 6 Pull-Ups 9 DB Clean and Jerks (single DB, each side) 12/17 Calorie Bike
Please be sure to fill out the Health Attestation HERE before coming to class The CrossFit Workout 21.3 will be announced at 3pm Thursday! Tune in HERE and maybe hit it early?? WOD: Option 1: 17 min AMRAP 30 Sit-Ups 30 Slamballs 30 Box Jumps Option 2: GOAT EMOM x 20 pick 2-4 movements and cycle thru emom
Please be sure to fill out the Health Attestation HERE before coming to class WOD: Option 1: 5 Rounds 7 Deadlifts (65% of your max) 200m Run 7 Handstand Push-Ups (DB Strict Press) Option 2: 5 Rounds 14 DBL DB Deadlift (50/35's) 20/14 Calorie Row 14 DB Bench Option al Cash-Out for both both 1&2: 3 sets 12-15 Bridged DB Skull Crushers (video) 10 Single Leg Hip Thrusts (each, video) 45 second Plank
Please be sure to fill out the Health Attestation HERE before coming to class WOD: Option 1: 100 Double-Unders 30 Thrusters (95/65) 30 Lateral Burpees 30 Reverse Barbell Lunges (each, 95/65) 100 Double-Unders Option 2: 4 Rounds 10 MB Reverse Lunges (each, 20/14) 15 Wallballs 20 MB Knee Tucks (total, video) 500/400m Row
Please be sure to fill out the Health Attestation HERE before coming to class WOD: Option 1: A. Every 2:00 x 4 Tempo Front Squats @ 32X1 3 @ 65% 2 @ 70% 2 @ 75% 1 @ 80% followed by 1 set of 3 @ 80% with no pause/tempo B. 8 min AMRAP 3 Toes2Bar 3 Cleans (185/125) 6 Toes2Bar 3 Cleans 9 Toes2Bar 3 Cleans 12 Toes2Bar 3 Cleans ...keep adding 3 reps to Toes2Bar Modify clean weight so that you can still do 3 aggressive *singles* 32X1 Tempo Numbers: 3 - 3 seconds down 2 - 2 second pause at bottom X - explode out of bottom 1 - 1 second pause before next rep Option 2: 30 min AMRAP 750/600m Row 36/25 Calorie Bike *every 4 mins starting with 3-2-1-GO complete your choice of: -3 Toes2Bar, 2 Strict Pull-ups, 1 C2B Pull-Upa or -3 V-Ups, 2 Ring Rows, 1 Push-Ups![]()
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