Gym WODs

Wednesday Apr 22, 2020

10 minute head to toe

10 Active Pigeon + :10
10 90/90 Rotations

Twice thru:
10 Push Ups
10 Superman Extensions
15 Air Squats
3-4 rounds:
5-10 Dive-bomb Push Ups
10 Squatting thoracic Rotations
3/3 DB Overhead Squats
100m Run
100m Backpedal
Rest 1:00
15 minute AMRAP:
8/8 Dumbbell Overhead Squats
200m Run

Tuesday Apr 21, 2020

10 minute head to toe

10 Wrist Push Ups
10 L-sit to Table Top

Twice thru:
10 Push Ups
10 Superman Extensions
15 Air Squats
3-4 rounds:
5 reps each arm:
Windmills
Press
Bent Over Rows

Then,
8-10 Bounding jumps
4 rounds for time:
20M Broad Jump
20 Push Ups
20M Bear Crawl / HS walk
20 Dumbbell Bent Over Rows

Monday Apr 20, 2020

10 minute head to toe (week of Apr20)

3-point touches w/ hand-hand-foot (x5 each side)

Twice thru:
10 Push Ups
10 Sit Ups
15 Air Squats
3-4 rounds through:
5-10 reps of each:
Deadlift
Sit Ups
Box Jump
Thrusters

Then,
Sprint 100m
Jog/ Walk back

Rest 1:00 then repeat

Each round get to very high intensity and allow a full recovery.
"Support Your Local Box WOD #3"

For time:

50 Dumbbell Deadlifts
50 AbMat Sit Ups
50 Box Step Ups
50 Dumbbell Thrusters

♀ 35 lb. DBs, 20-in. box
♂ 50 lb. DBs, 24-in. box

Note:
If performing the workout as prescribed, the deadlift requires
two dumbbells while the thruster only requires one.

Saturday Apr 18, 2020

Three rounds:
5-10 Handstand Kick Ups
20 FT Handstand Walk OR Cartwheel
5 Broad Jumps

50m Build up to 60-70% sprint effort
50m Jog back
"4 Trips"
20m Bear Crawl
40m Handstand Walk
60m Broad Jump
80m Walking Lunge

After each round:
1. Run back to the starting line.
2. Run 100m + Farmer's Carry 100m (or vice versa)

Friday Apr 17, 2020

Three rounds:
Complete the complex on each arm with your DB:
5 Windmills
5 Deadlifts
5 Front Squats
5 Push Presses

Between L/R arm:
5-10 DB Russian Swings

Between full rounds:
100m Run
100m Backpedal
15-12-9 reps for time:
Dumbbell Push Press, L-arm
Dumbbell Russian Swings
Dumbbell Push Press, R-arm
Dumbbell Squats

Rest 1:30

12-9-6 reps for time:
Dumbbell Push Press, L-arm
Dumbbell Russian Swings
Dumbbell Push Press, R-arm
Dumbbell Squats

Rest 1:30

9-6-3 reps for time:
Dumbbell Push Press, L-arm
Dumbbell Russian Swings
Dumbbell Push Press, R-arm
Dumbbell Squats

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.