Cond: 7 RFT
10 Hang Clean and Jerks
10 Deadlifts
*Every 2 mins you have to do 5 burpees
3/31/20
31
Mar
2020
3/30/20
31
Mar
2020
“Annie”
50-40-30-20-10
DU
Sit ups
*Sub DUs for penguin jumps or mountain climbers
3/30/20
30
Mar
2020
“Annie”
50-40-30-20-10
DU
Sit ups
*Sub DUs for penguin jumps or mountain climbers
3/28/20
28
Mar
2020
NOVA Area CrossFit ZOOM workout tomorrow at 9AM.
You ZOOM link is posted in the closed group and is in your email!!
4 Rounds (Increase effort each round)
1:00 AMRAP
4 Burpees
8 Squat variations
4 Burpees
16 Lunge variations
Rest 30s between rounds
Rest 90s after 4 rounds
repeat 3x
Squats variations:
Set 1: Normal
Set 2: Squat Jumps
Set 3: Surfer Squats
Lunges:
Set 1: Forward
Set 2: Reverse
Set 3: Jumping lunges for height
If you have Dumbbells:
-Front rack squats each round
-Suit case lunges
-You can also do the burpees as a db deadlift.
If one variation is too hard, revert back to the one before it.
3/27/20
27
Mar
2020
Murph training!!
Note: To mark 400m just walk 200 steps out 200 steps back. If you are shorter make big steps :). If you don't have pull up bar do body rows on some kind of bar or rings that is securely attached OR do dumbbell/barbell low rows with a weight of the same difficulty.
*Partition reps as needed. Run is first and last though.
Cond: For Time
400m run or 500m row
50 Pull ups or body rows or DB/BB rows
100 Push ups
150 Air squats
400m run or 500m row
3/26/20
26
Mar
2020
Strength: 3 Rounds
20 V-ups into 30 sec deadbug hold
Cond: For time
100 Thrusters
*95/65 is resistance we are looking for. If only have lighter weights do single arm, and/or go faster with bigger sets. Also if you have wallballs and space do wallballs.
3/25/20
25
Mar
2020
** Find a heavyish barbell, object or person to Deadlift!!
Cond: 5RFT
5 Deadlifts Heavy OR 10 Deadlifts Light
10 Burpees
15 Sit ups
30 DU, SU or Mountain climbers
3/24/20
24
Mar
2020
Cond: Every 2 mins for 20 mins complete:
12 Prisoner lunges
12 GTOH
12 Leg Ext + Hip ups
3/23/20
23
Mar
2020
Strength: ME Plank
*no longer than 6 mins, who can go the longest!!!
Cond: EMOM 12 for Max reps
M1: Goblet squats w/ object
M2: Push ups
M3: Alternating SL RDLs w/object foot has to go higher than hip)
M4: V-Ups
*Score is total reps
3/21/20
21
Mar
2020
Run a distance you are ready for and record time.
Choose one:
1 mile
2 mile
5k
It is gonna be a little chilly so you can row equivalent of you have rower
Also spend time with family 🙂
