Virtual Workouts!!!
Yoga– 12:00AM JOIN HERE
CrossFit– 5:30PM JOIN HERE
Strength:
Every 2:30 for 5 Rounds
12 Tempo Goblet Split Squats (30×1)
Switch legs every 3 reps. Step in and out of each set of three as if you are performing a lunge. If you have a barbell, do these as front rack split squats.
Conditioning:
5 Rounds
10 Box Jumps or Tuck Jumps
20ft Bear Crawl
20ft Broad Jump
20ft Reverse Bear Crawl
| At Home WOD Stream Times | ||
| Monday | CrossFit – 12:00PM 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 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 |
Strength:
4 Rounds
Max Unbroken Strict HSPU (Fx: Pike HSPU)
Rest 2:00 After Each Round
Conditioning:
“Support Your Local Box Workout 1”
AMRAP 10
10 Air Squats
9 Dumbbell Snatches Right Arm (50/35)
10 Push-ups
9 Dumbbell Snatches Left Arm (50/35)
The workout can be performed with any weight that is suitable for your fitness level. If you don’t have access to dumbbells, any object you can safely take from the ground 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.
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
At Home Workout:
Core Conditioing:
3 Rounds
10 V-Up + Tuck Ups
20 High Plank Shoulder Taps
40 Hollow Rocks
Rest 2:00 between rounds.
Run Conditioning:
4x400m run
Rest 3:00 after each run.
Virtual Classes!
CrossFit – 10:00AM JOIN HERE
At Home Workout
Strength:
5 Sets:
20 Cossack Squats (Weighted if possible)
1:00 Squat Hold (Weighted if possible)
Rest 1:00 Between Rounds
Conditioning:
30-20-10
Burpee Complex
50-40-30
High Knees
Burpee Comlex: Kick Back, Perfect Push Up, Kick Forward, Jump, Air squat
Virtual Classes!
CrossFit – 12:00PM JOIN HERE
At Home Workout:
Strength:
3 rounds:
100Ft Single arm Over Head Lunge Walk (100ft Left/100ft Right)
Use any object that you can keep overhead for all 100 Feet.
Rest 2:00 between rounds.
Conditioning:
2 Rounds:
4:00 Step-ups (Hold any weighted object)
3:00 10 Meter Shuttle Runs
2:00 Sumo Deadlift High Pull (Single Arm High Pull If No KB or Barbell)
1:00 Plank Hold
