Strength: 4 x 8 Low Rows
Cond: “ANNA BANANA”
AMRAP 13
13 Deck squats
13 HSPU
4/16/20
16
Apr
2020
4/15/20
15
Apr
2020
Cond: 4 x 3mins x 50 kb swings
*Every 3 mins for 4 rounds you will complete 50 KB swings for a total of 200 reps. Any time that remains in the 3 min round is rest. Focus is hip extension. Can sub for DB with single arm or double arm.
4/14/20
14
Apr
2020
Strength: 4 x 8 Strict Press DB/KB/BB
Cond: AMRAP 12
30 Sit ups
30 Russian twists
30 OH squats
4/13/20
13
Apr
2020
Cond: Support Your Local Box WOD 2
For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
Time cap: 15 minutes
4/11/20
12
Apr
2020
Time for another CrossFit Community Wod tomorrow Saturday at 9am. Zoom link is in CFEA private FB group!
3 min AMRAP
8 db hang snatch into back lunge (4/arm)
6 burpees
-rest 1 min-
3 min AMRAP
8 goblet squats
6 burpees
-rest 1 min-
3 min AMRAP
8 shoulder to OH (4/arm)
6 burpees
-rest 1 min-
3 min AMRAP
8 single arm db thruster (4/arm)
6 burpees
-rest 1 min-
3 min AMRAP
8 lungesters (unweighted)
6 burpees
4/11/20
11
Apr
2020
Time for another CrossFit Community Wod tomorrow Saturday at 9am. Zoom link is in CFEA private FB group!
3 min AMRAP
8 db hang snatch into back lunge (4/arm)
6 burpees
-rest 1 min-
3 min AMRAP
8 goblet squats
6 burpees
-rest 1 min-
3 min AMRAP
8 shoulder to OH (4/arm)
6 burpees
-rest 1 min-
3 min AMRAP
8 single arm db thruster (4/arm)
6 burpees
-rest 1 min-
3 min AMRAP
8 lungesters (unweighted)
6 burpees
4/10/20
10
Apr
2020
Strength: Turkish getup
3 x 6 using a heavy or awkward object
*Let’s play!! Using a heavy easy to hold object or a light harder to hold object will challenge your stability. For example: a light KB held upside down is very hard to balance. If you don’t have one try to find something around the house we can challenge each other with. Be careful that we don’t drop anything on ourselves!!
Cond: EMOM 8
Odd: Devils Press (slide DB to other side if only one DB)
Even: Deck Squats (back to feet)
*Goal is intensity! Get as many reps as you can each round. Total reps is score.
4/9/20
09
Apr
2020
Cond: 3 x 3 min AMRAPS w/ 1 min breaks
10 OHS w/ DB, BB or other object
15 Burpees over object
20 Superman’s
*start next round where you left off
4/8/20
08
Apr
2020
Cond: Run/Row for 25mins
*what we are looking for is about a 5k. Some of us can do that under or over 25mins so I want you to pick a distance you can do in that time. We will warm up, set out on our runs and be back to stretch together. Quick tip if you don’t have anything measured out is to run out about 12.5mins then start heading back. Anyone that needs to row instead, please do. Grab some music and start your timers!! It’s gonna be a nice day out!
4/7/20
07
Apr
2020
Skills Skills Skills!!
Skills: HS hold
*try to have a setup that you can practice handstands
Cond: AMRAP 20
5 Handstand Push-ups
10 Pistol Squats
*Scales will include
HSPU – pike presses and strict presses
Pistols – partials and supported pistols
