Category Archives: WODs

4/3/20

03
Apr
2020

Strength:  Curls and Tricep extensions – Yayyyyy!!

Cond: Death By Burpees EMOM
2,4,6,8,10….
*Every minute on the minute you will do ascending burpees starting at 2 and adding 2 every minute.  How far will you get!!!
WODs

4/2/20

02
Apr
2020
Cond: COVID AMRAP 19
19 HSPU or PU Shoulder taps
19 Split Squats
19 KB swings w/object you won't throw 🙂
19 Box jumps or step ups on box or object that will hold you
19 Russian Twists w/object
 
 
WODs

4/1/20

01
Apr
2020
Strength: 3 x 5 Tempo Push ups
5•5•5
(5 secs down, 5 secs hold, 5 secs up)
At least 1 minus break in between
 
EMOM 9
*pick a number of deck squats to do each minute.  Low number is your score.  Scale by laying something under butt/back to elevate yourself.  Feet stay on ground.  
Deck Squats: https://youtu.be/W4YVu0LkmXU
WODs

3/31/20

31
Mar
2020

Cond: 7 RFT
10 Hang Clean and Jerks
10 Deadlifts
*Every 2 mins you have to do 5 burpees

WODs

3/30/20

31
Mar
2020
“Annie”
50-40-30-20-10
DU
Sit ups
*Sub DUs for penguin jumps or mountain climbers 
WODs

3/30/20

30
Mar
2020
“Annie”
50-40-30-20-10
DU
Sit ups
*Sub DUs for penguin jumps or mountain climbers 
WODs

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.

WODs

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
 
WODs

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.
 
WODs

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
 
 
WODs