You can find all of the past workout recordings HERE!!!

“Support Your Local Box” Fundraiser Workout 3

For Time
50 Dumbbell Deadlifts (50/35)
50 Abmat Sit Ups
50 Box Step Ups (50/35)
50 Single Arm Dumbbell Thrusters (50/35)

Time Cap 20:00

If you don’t have access to dumbbells, any object you can safely move from the front-rack position in the bottom of a squat to over your head works just as well. Here are some creative
substitutes:
– Dumbbell of a different weight
– Plastic milk jug
– Can of food
– Water bottle
– Kettlebell

In lieu of an AbMat, roll up a towel to place underneath the small of your lower back. If you don’t have a box, use a sturdy stool, bench, or stair step.

Core Strength:
EMOM 12
1: 0:45 Reverse Plank
3: 5 Each Side Bear Crawl Bird Dogs
4: 5 Each Side Deadbugs (Weighted if possible)

You can find more information about the “Support Your Local Box” fundraiser here: https://games.crossfit.com/open

Virtual Classes!

Yoga– 5:30PM JOIN HERE

Chad Wilkinson
From Patriot Guard:  SOCS Chad M. Wilkinson age 43, passed away unexpectedly 29 Oct 2018 in Virginia Beach.  He served as a SEAL assigned to many NSW Commands, most recently in Virginia Beach. SOCS Wilkinson had many deployments and multiple combat missions over the past 22 years. He was highly decorated and highly respected as a mentor, instructor and brother in arms. He is survived by his wife Sara Wilkinson, CrossFit HQ trainer, and daughter Kinsley.

Conditioning:
“Chad”
1000 Step ups (45lb backpack or weighted vest)

If you do not a box or other sturdy object to step on, go for a 60 minute hike and take a pack.

Virtual Classes!

CrossFit – 10:00AM JOIN HERE

Conditioning:

EMOM 30
1: 15 Push ups (Fx: 10 Push Ups)
2: 40 Double Unders
3: 20 Jump Switch Lunges
4: 40 Double Unders
5: :45s Plank
7: 100m Run

If you do not have a 100m run route, run for :30 – :40.

Virtual Classes!

CrossFit – 12:00PM JOIN HERE

Strength:
EMOM 18

1: 10 Dumbbell/Kettlebell/Barbell RDLs/Good Mornings
2: :45 Tempo Biceps Curls (30×1)
3: :45 Tempo Triceps Extensions (30×1)
4: Rest

Conditioning:
5 Rounds
20 Hollow Rocks
15 OH Squats
100m Odd Object Carry

Odd Object can be anything heavy; bear hug it and go for a walk. If no 100m Route, Bear hug object for a total of 1 minute. Anything will work for these overhead squats. Grab your dumbbell, kettlebell, barbell, plate or broomstick!

Virtual Classes!

CrossFit – 12:00PM JOIN HERE
Yoga– 5:30PM JOIN HERE

Conditioning:

2 Rounds
50 Air Squats
10 Burpees
40 Sit Ups
10 Burpees
30 Walking Lunges
10 Burpees
20 Alternating Pistols
10 Burpees
10 Push Ups
10 Burpees

Virtual Workouts!!!

CrossFit – 12:00PM JOIN HERE

30 Minute Mobility – 5:00PM JOIN HERE

Core Blast – 6:00PM JOIN HERE

Strength:
5 Rounds
8 Reps Each way I-T-Ys
Max Handstand Hold

Rest 2:00 between rounds.

Conditioning:
5 Rounds
20 Alternating Dumbbell Snatches
20 Box Jumps or Tuck Jumps

If you do not have a dumbbell, you can use a kettlebell/barbell or any other weighted object.

If you do not have a dumbbell, you can use a kettlebell/barbell or any other weighted object.

Virtual Workouts!!!

Yoga– 12:00AM JOIN HERE
CrossFit– 5:30PM JOIN HERE

Core Strength:
3 Rounds:
:45 Straight Leg Sit-ups
:45 Heel Touches
:45 Hollow Hold
:45 Russian Twist
Rest 1:30

Conditioning:
AMRAP 9
9 Kettlebell/Dumbbell Swings
9 Air Squats

Strength:
AMRAP 8
5 Inch Worms
10 Single Leg Romanian Deadlifts (Left) (Weighted if possible)
20Ft Bear Crawl
10 Single Leg Romanian Deadlifts (Right) (Weighted if possible)

Conditioning:
“Support Your Local Box Workout 2”

100 Double Unders
21 Burpees
75 Double Unders
15 Burpees
50 Double Unders
9 Burpees

15:00 Time Cap

You can find more information about the “Support Your Local Box” fundraiser here: https://games.crossfit.com/open

Virtual Classes!

Yoga– 5:30PM JOIN HERE

Strength:
5 Rounds
:30 AMRAP Biceps Curls
:15 Hold at 90°
:45 Rest
:30 AMRAP Triceps Extensions
:15 Hold at 90°
:45 Rest

Conditioning:
EMOM 12
1: AMRAP Jumping Air Squats
2: Jumping Jacks at Recovery Pace