Gym WODs

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

Saturday Apr 04, 2020

5 minutes: Shoe Puzzle
https://youtu.be/sZ3Hvif_r0k

(3 rounds)
Bulgarian Split Squat 8/8
10 Bridge Rotations (or Weekend@Bernie's walk 10/10)
:60 Squat Hold

https://youtu.be/Lv3EhKQA--U

(@ PARK) After each round: 50m build up to 50-75% sprint effort + 50m slow-down
(@ HOME)
“Tabatas”
8 rounds of each with 2:00 break between.
Push Ups
Air Squats
Sit Ups

(@ PARK)
Every 4:00 x6 rounds:
100m Sprint

Build to about 75% sprint effort today and record your times.

Sprints are POTENT.

Leaving some in the tank today is a good way to build a base to perform these again next week (which we will),

Sprints are excellent tools for building power (especially when we don't have access to Olympic Weightlifting), but approach them slowly if you haven't been using them lately.

Friday Apr 03, 2020

(4 rounds)
3-5 Chin Ups (:03 lower - add one rep to last time)
:30 of work/ :30 rest (x2) Cross Jack variation 3
5/5 Suitcase Deadlifts
30-20-10 reps for time:
Suitcase Deadlift L-arm
Sit Ups
Suitcase Deadlift R-arm
1:00 Plank

Sub 10 minutes?