Gym WODs

Thursday Apr 16, 2020

Three rounds:
7/7 Diagonal Stretch + :10 hold
20-30 Push Ups (not to failure)
200m Run
25 minutes: Run as far as possible.

Take your timer and set it for 12:30.

Run any pattern/ path at a sustainable pace until you hear the alarm.

Then, reset the timer, turn around and try to make it back to your starting point before the timer goes off again.

Use a running tracker to measure your total distance.

Repeat from 3/26

Wednesday Apr 15, 2020

Three rounds:
3/3 Turkish Get Ups
5-10 Handstand Kick Ups
5 Precision Jumps + Squat
4 rounds:
:45 Handstand Hold
100m Racked Carry
10 Precision Jumps
100m Racked Carry

On the Precision Jumps, set your dumbbell out perpendicular to you as a delimiter for where to land.

Try to land exactly even with the handle (next to it, not on top of it, of course).

Stick each landing in as deep of a squat as you feel comfortable for :03.

Only count the successful reps.

Monday Apr 13, 2020

50 Squat Bounces
10 Knees-to-floor
30 Double Unders
7 Burpees
100m Run
100m Walk to recover

The DU -> Burpee -> Run should be intense to deliberately get the heart rate up.

Then, walk to full recovery before starting the next round.

Make sure you've hit full intensity a few times before starting the WOD for best results.
CrossFit "Support Your Local Box"
Fundraiser WOD #2:

For time:
100 Double Unders
21 Burpees
75 Double Unders
15 Burpees
50 Double Unders
9 Burpees

Time Cap: 15 minutes

Saturday Apr 11, 2020

(2 rounds)
10 Active Pigeon + :10 Hold
10 Wrist Push Ups
20 Downward Facing Dog Bounces

10 Lunges on each leg
10 Push Ups
10 Hollow Rocks

~30M each:
Butt Kickers
Side Shuffles
Kareoka
Super Mario
(3-4 rounds)
9/9 Bulgarian Split Squats
:30 Freestanding/ Wall-facing/ Piked off Box HS hold

50M "Sprint" building to 70-80% effort
50M Jog to finish line
Walk Back
Every 4:00 x5 rounds:
100m Sprint @ 80-85%

Slightly faster than last week's efforts, but still not maximal.

Friday Apr 10, 2020

10 Wrist Flexion Push Ups
20 Downward Dog Bounces
5 Twist-twist-round-arch

10 Squats to balls of feet
10 Push Ups
10 Hollow Rocks
(3-4 rounds)
10 Weekend @ Bernie's Walks
OR
5 Twist-twist-round-arch

3-5 of each: HSPU, Precision Jumps, Wall Bridge Rotations
10-8-6-4-2 reps:
Handstand Push Ups
Precision Jumps
Wall/ Floor Bridge Rotations

Thursday Apr 09, 2020

(2 rounds)
1:00 Squat Bounce
10 Unweighted Windmills

10 Air Squats
10 Push Ups
10 V-ups

1:00 Cross Jack or Jump Rope
(3-4 rounds)
3-5 Chin Ups, :03 lower
OR
5-10 Bent Over Rows, :03 lower
5 Windmills, each side
Cross Jack Combo - :30 of work, :30 of rest (x2)
Three rounds for time:
100M Farmers Carry
200 Single Unders
100M Farmers Carry
20 V-Ups

Wednesday Apr 08, 2020

10 Active Pigeon + :10 Hold
10 Wrist Flexion Push Ups
20 Downward Dog Bounces

10 Walking Lunges each leg
10 Push Ups
10 Hollow Rocks

1:00 Cross Jack or Jump Rope
(3-4 rounds)
5-10 Handstand Kick Ups
:15-30 Headstand/ Crow Hold
10 Diagonal Stretch + :10 L/R leg

200m Run after each round
Five rounds for time:
80FT Walking Lunge
40FT Handstand Walk

Tuesday Apr 07, 2020

(2 rounds)
10 Twist-twist-round-arch

10 Lunges, Each Leg
10 Push Ups
10 Hollow Rocks

1:00 Cross Jacks or Jump Rope
(3-4 rounds)
10 Weekend @ Bernies Walks
-OR-
10 Bridge Rotations
5-10 Bent over rows
-OR-
5-10 Pull Ups
10 Kettlebell Swings
Run 200m
"Helen"
Three rounds for time:
Run 400m
21 Kettlebell Swings
12 Pull Ups

Women: 16 KG KB
Men: 24 KG KB

Monday Apr 06, 2020

(2 rounds)
10 Active Pigeon Pose + :10 Hold
10 Good Mornings
5 Twist-Twist-Round-Arch

10 Air Squats
10 Push Ups
10 Hollow Rocks

1:00 Cross Jacks or Jump Rope
(3-4 rounds)
3 Turkish Get Ups, L-arm
3 Turkish Get Ups, L-arm
Cross Jack Combinations :30 of work/ :30 of rest (x2)

After each round:
(FAST PACED)
5-10 Air Squats
5-10 Push Ups
3-5 DB Snatches
CrossFit's "Support Your Local Box"
Fundraiser WOD #1

10 minute AMRAP:

10 squats
9 dumbbell snatches, right arm
10 push ups
9 dumbbell snatches, left arm

Women: 35 LBS DB
Men: 50 LBS DB