Random
604, 2020
Tues, April 7th
Quick one tonight I hope you guys had fun with the first fundraiser WOD. We have a tabata WOD tomorrow that is sure to rough you up. Stay Healthy
A) 6 min Warm Up
B) 12 Min EMOM
1st-20 sec Handstand Walk or Technique Work
2nd-20-30 Sec Pistols (if you have a good pistol move at a quicker pace)
C) “The Cheese Ball”
20 Sec Reverse DB Lunge
10 Sec Rest
20 Sec Burpee’s
10 Sec Rest
20 Sec Box Jump Up and Over or Heightened Jump
10 Sec Rest
20 Sec Kettlebell Swings
10 Sec Rest
504, 2020
Mon, April 6th
Its a couple days late but we are jumping on to the “Support your local Box” fundraiser. Here is the link https://www.crossfit.com/sport/support-your-local-box-fundraiser. I know a lot of your are not doing well right now so don’t feel pressure to donate. If you want to sign up and do have the ability to donate it is much appreciated. With the length that this SIP might last, we are exploring all options to try to keep the most money in your pockets and the doors open at the same time. I will be programming all the WOD’s for our daily WOD when they are released. Here is the first one!
a) 6 Min warm up
B) “Support WOD 1”
10-min. AMRAP:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm
♀ 35 lb. ♂ 50 lb.
Here is link for scaling
304, 2020
Sat, April 4th
Simple and effective push as hard as possible with SU although PU will eventually go take short breaks.
A) 6 Min warm Ups
B) “Diaz”
1 Mile Run
10 Rounds
10 Games Push Ups
10 Sit-ups
then
1 Mile Run
204, 2020
Friday, April 3rd
Happy Friday guys! At least there’s no home schooling in one more day right? Don’t forget to take breaks, even from Shelter in Place. Go to the back yard, the garage, wherever. Stare at a wall, meditate, breath. Have fun with this one.
A) 6 Min Warm Up
B) Every 2 Min x 7 Sets 3 Tempo Back Squats 4 Sec if you have bar or
OR
10 ALT Skaters Squat (start with no load then add)
C) “The Night Cap”
4 Min ARMAP
9 Air Squats
6 Sumo Deadlift Hi Pull with Kettlebell
3 Single Arm Alt Overhead Walking Lunge (rotate arm each set)
2 Min Burpee
1 Min Double Under’s
2 Min Burpee’s
4 Min ARMAP
9 Air Squats
6 Sumo Deadlift Hi Pull with Kettlebell
3 Single Arm Alt Overhead Walking Lunge (rotate arm each set)
104, 2020
Thurs, April 2nd
Keeping it rolling tomorrow. Still have some good weather before it gets cold this weekend. If anyone out there has any good idea’s for new stuff to pass the time with really young kids I would love to hear them. I don’t know how many more time we can walk the lane, even my 2.5 year old is calling bullshit. I am going to start posting some old pics on instagram each Thursday through this lock down to revisit some old memories! Push these sprints!
A) 6 Min Warm Up
B) 12 MNin EMOM
1st-30 sec KB Waiters carry (Right)
2nd-30 sec KB Waiters carry (left)
3rd-30 sec Hang(from anything or farmers carry is you don’t have anything to hang from)
C) “The 3 Amigo’s”
5 Rounds
1 Min Alt Dumbell Snatch
1 Min to Run 200 then AMRAP Sit Ups with left over time
1 Min Wallballs
2 Min Rest
3103, 2020
Wed, April 1st
Hump day coming, which is hard to detect these days. I hope you enjoyed the sunshine when it broke out. Stay healthy!
A) 6 Min Warm Up
B) 10 Min EMOM
1st-30 sec Hollow Rock
2nd-30 Sec Plank
C) “21 Jumpstreet”
8 Min AMRAP
21 Kettlebell Swings
15 Air Squats
9 Burpee to 6″
3 Min Rest
8 Min AMRAP
21 Kettlebell Swings
15 Box Jumps or Elevated Jumps
9 Burpee’s to 6″
3003, 2020
Tuesday, March 31st
The last couple days I have been thinking about this community a lot. I know everyone is being squeezed by this Shelter in place. Squeezed mentally, emotionally, and without doubt financially. Some in the community are still getting the same check, some like my family had their jobs drastically change. It is important to me that you guys have the best resources possible in a time like this. It is because of all of this that I have decided to suspend all memberships effective immediately. The moment this thing is lifted we will all be laughing in that box again but until then I don’t feel right adding to anyone’s financial burden. I will continue to program, and you can hold on to those weights we lent out (treat them like a newborn). Keep posting! I’ll be reaching out to each of you this week. I’ll post this on social media as well. We will all get through this, maybe not in the timeframe we thought, but we will get though it. Keep moving and living a healthy lifestyle. Hit those workouts hard!
A) 6 Min warm Up
B) 8 Min to establish max distance Handstand Walk
C) 8 Min to establish a heavy 2 rep Pistol(alt) if anyone does a pistol holding their kid(above 5) you win
D) “The Pitfall”
15 min AMRAP
100m Run (hard)
10 Hang Dumbell Single Arm Clean & Jerk (5/arm in a row)
10 Jumping Air Squats (6″)
10 Bear Crawl steps
10 Alt Pistol (scale to Pistol to chair)
2903, 2020
Mon, March 30th
Can’t wait for this weather to turn back around on Tuesday. Staying home and having shitty weather is not a good combo. I was wanting to start a squat cycle but the more I thought about it most athletes even that have bars wont have enough weight to go heavy on squat. I will think about it another week. Lets work on those single arm Front rack kettlebell front squat’s
A) 6 Min Warm Up
B) 10 Min EMOM
1st- 2-5 Single arm Front rack kettlebell front squat’s (Right arm)
2nd-2-5 Single arm Front rack kettlebell front squat’s (Left arm)
C) “Is it Monday?
150 Double Under’s
50 Sit-ups
30 Alt Dumbell Reverse Lunge
10 Strict Press (Right)
1 Mile Run
10 Strict Press (left)
30 Alr Dumbell Reverse Lunge
50 Sit-ups
150 Double Under’s
2703, 2020
Sat, Mar 28th
Finishing with a fun one. Adding barbell option today.
A) 5-7 min warm
B) Every 1:30 x 9 sets Snatch Pull+Hang Full Snatch or
6 Min Single Arm Full Snatch technique then (keep it centered over the head)
6 Min EMOM
15-20 Sec Unbroken Single Arm Full Snatch
C) “Illmatic”
5 Min to complete
30 Single Arm DB Shoulder to Overhead (Left)
25 Alt Reverse DB Lunge
AMRAP Burpee’s
2 Min Rest
5 Min to complete
400m Run
40 Air Squats
AMRAP DB Power Cleans (or Barbell Cleans 135/95)
2 Min Rest
5 Min to complete
30 Single Arm DB Shoulder to Overhead (Right)
25 Alt Reverse DB Lunge
AMRAP Burpee’s
2603, 2020
Fri, March 27th
Thinking about throwing in a squat cycle starting next week, what do ou think? I will scale for those without barbell. I might add some strength in for those with bars as well and keep the skill for the rest that don’t. Weather is switching back nice soon! Don’t forget Kat is running a morning yoga session.
A) 5-7 Min Warm up
B) 12 Min EMOM
1st-20 sec handstand Walk or hold
2nd-10 Single Arm Bent over ( on bench) Rows 5/arm
C) “Everyday is Friday”
14 Min AMRAP
100 Yard Sprint 50 on way then 50 back Push Hard
4 Manmakers
8 Box Jump Up & Over
12 Kettlebell Deadlift Hi Pull (one kettle)