Virtual Workouts!!!
Yoga– 12:00AM JOIN HERE
CrossFit– 5:30PM JOIN HERE
Strength:
3 Rounds
2 – 4 – 6 – 8 – 10 – 12…
Push Ups
After each set of push ups, hold plank a high plank for :10. Continue up the ladder until you fail on either the push ups or the plank. Rest 2:00 after each round.
Conditioning:
For Max Distance
10 Rounds
Run or Row 1:30/Walk 1:30
If your run route is not a loop, after the fifth round, turn around and head back towards where you started.
| At Home WOD Stream Times | ||
| Monday | CrossFit – 12:00PM JOIN HERE 30 Minute Mobility – 5:00PM JOIN HERE Core Blast – 6:00PM JOIN HERE | |
| Tuesday | Yoga– 12:00PM JOIN HERE CrossFit – 5:30PM JOIN HERE | |
| Wednesday | CrossFit – 12:00PM JOIN HERE 30 Minute Mobility – 5:00PM JOIN HERE Core Blast – 6:00PM JOIN HERE | |
| Thursday | CrossFit – 12:00PM JOIN HERE Yoga– 5:30PM JOIN HERE | |
| Friday | CrossFit – 12:00PM JOIN HERE | |
| Saturday | CrossFit – 10:00AM JOIN HERE | |
| Sunday | Yoga– 10:00AM JOIN 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!
