Well if you asked me what May would look like back in January this is not how I would have described it!! What do we as CrossFitters do?!
We tighten our belts, set our feet, and rise to the challenge!! These are unprecedented times and they call for some serious endurance of
mind and body…Well that sounds like our every day training, doesn’t it?! We got this, 1 day at a time, 1 rep at a time.
Join me at 4:30pm for a Zoom WOD
Meeting ID: 748 5816 4311
A. 3 rounds, rest 1 min between rounds (NFT)
10 x Lat Row with hands slightly outside shoulders (video)
10 x Lat Row with hands 8” apart
10 x Row with Palms up and together
10 x Preacher Curl with 3 second descent
B. 5 Rounds
21/15 Calorie Row/21 Bent over Rows (video)
Tabata (8 rounds of each, 40 rounds total, rotating each :20)
Banded/DB/Odd object Bicep Curl
Side Star Plank (modify to regular side plank)(video)(left side)
Side Star Plank (right side)
If you need to make any changes to your May membership, email me at firstname.lastname@example.org by April 29th. Starting May 1, WODs will be emailed directly to current members and the private FB group will have only current members. This is not an easy decision, but my business IS my programming and it’s unfair to paying members that those not paying have access to this.
We will continue to loan out equipment and starting in May we will include barbells to the list of things available. More info on that to come.
WOD with me tomorrow at 4:30pm!
Murph social distance training
Be sure to do your 2 mins of cardio and mobility before joining, then we will quickly warm-up and WOD
Meeting ID: 771 8619 2474
10 Rounds (Lil Murphy)
200m Run (250/200m Row, 1:00 Bike, 12 Burpees, 40 Mt Climbers)
1 Round of “Cindy”
*”Cindy” – 5 pull-ups, 10 push-ups, 15 air squats*
*use our pull-up hack video on the FB page for ideas if you don’t have a pull-up bar*
40 Plank K2E’s (each side)(video)
400m Run (500/450m Row, 25 Burpees, 100 High Knee Jump Ropes *video*,2:00 bike)
*Zoom class today at 4:30pm!!*
Join Zoom Meeting
Meeting ID: 769 6592 4983
Our WODs have been “out of the box” in more ways than just one, but you all have been so inspiring with your commitment to fitness! We’re all eager to get back together and back into the box, and we will once it’s safe to do so and once we’ve been given the “all clear.” In the meantime, we’ll continue our community virtually and I look forward to you all kicking some more butt in May!
Now, if you’re struggling to motivate during these times, shoot me a message and I’ll help you figure out a routine with the equipment you have. Or if you’re struggling with the wods or certain movements, reach out! I’m here for you and I want to lift you up, keep you strong, active and healthy throughout these challenging days.
A. Dumbbell Turkish Get-up with 3 Push Jerks (video on group FB page)
1 – 2 – 3 – 4 – 5
*rest as needed between sets*
*complete 1 rep on each side, rest, then 2 reps on each side…finish with 5 reps on each side*
*the movement is essentially a turkish get-up with 3 Push Jerks at the top before returning back to floor*
*MODIFY to 3 sets of Max DB Bench Press (or Floor Press*video*) If you have a barbell, try to build to a challenging 3 rep Push Jerk*
B. 15 min AMRAP
40 DU’s/60 SU’s
20 Single Arm DB Hang Clean & Jerks (total)(video)
40 DU’s/60 SU’s
20/15 Calorie Row (15 Burpees/1:00 Bike/20 Russian Swings)
A. 5 Sets
*rest 1:30-2:00 between sets*
B. 15 min AMRAP
20 High knees
:40 HS Hold (:40 OH Plate Hold)(great progression video here)