Categories
Workout of the Day

June 11, 2020

At Home WOD

Brought to you by A^2.

7 rounds, 1 minute on each station

lunges
squats
double unders
rest

Workout Notes

Today’s workout is twenty-eight minutes long. You will hit each station seven times. The most difficult option would be to add weight for both your lunges and squats. Hold your weight in either the goblet or front rack position if you choose to incorporate some weight. The next option would be to add weight for either the lunges or squats (the other movement would be bodyweight only). The final option would be bodyweight only across all movements. Today is a great day to practice double-unders if you have a rope. If not, box jumps or lateral hops are great substitutions. Let you coach know if you have any questions!

Categories
Workout of the Day

June 10, 2020

At Home WOD

Brought to you by Alex H.

“As warm as possible in 6 minutes”
6 alternating power snatches
3 burpees

1 minute rest

“As stretchy as possible in 8 minutes”
2 minute standing straddle
2 minute right leg pigeon
2 minute left leg pigeon
2 minute puppy dog

1 minutes rest

AMRAP 10 minutes
10 alternating power snatches
5 burpees

Workout Notes

Today we have programmed warm-up and mobility within the workout. Use the first six minutes as a warm-up. Shoot to move smoothly at a steady pace for six minutes. See if you can deliberately take time in between each rep to avoid any long rest periods. Once six minutes is up, rest for one minute. Then move into eight minutes of stretching. Rest another minute. Finish with the the ten minute AMRAP. This time, push the pace and empty the tank. If you are using a kettlebell, feel free to substitute swings for snatches. Let your coach know if you have any questions. Tune in to Zoom at 12pm with Alex H.

Categories
Workout of the Day

June 9, 2020

At Home WOD

for time

1-2-3-4-5-6…20

power cleans
push-ups

Workout Notes

Settle in, we have an epic workout for you today. It includes ascending reps of power cleans and push-ups. Here is how it will look: Start with one power clean, then one push up. Next up, two reps of each movement, then three, then four, and continue working all the way up to twenty power cleans and twenty push ups. After a quick calculation, that comes out to two-hundred and ten reps of each! Sound like a lot? Let’s talk scaling. Stopping your workout at fifteen of each movement will get you one-hundred and twenty reps instead. Scale your push-up style as needed. Let your coach know if you have any questions. See you all at 9am for Zoom class!

Categories
Workout of the Day

June 8, 2020

At Home WOD

E2MOM for 30 minutes

200m run
then in your remaining time alternate between three exercises:

[1’s]- Plank hold
[2’s]- V-ups
[3’s]- Russian twists

*There is no prescribed rest between rounds*

Workout Notes

Alright, let’s break this thing down. Essentially you have fifteen rounds of work today. Each round will be two minutes long. You will start every round with a two-hundred meter run. Upon return, you will then hit as many reps as possible of whatever ab exercise you are on. For example, start the workout with a two-hundred meter run and finish with a plank hold until two minutes is up. Then go on another two-hundred meter run. This time, come back and hammer out as many V-ups as possible in the time remaining. Go directly into another two-hundred meter run and finish with as Russian twists in the left over time. That will be the first six minutes of the workout! You should hit each exercise five times. There is no prescribed rest today, so rest as needed. Let your coach know if you have any further questions and tune into Zoom at 9am.

Categories
Workout of the Day

June 5, 2020

At Home WOD

AMRAP 15 minutes

2-4-6-8-10-12…
bench dips
weighted step-ups

Workout Notes

Find a sturdy box or bench (or something like it) for today’s workout. At the very least, use chairs for your bench dips and convert the weighted step-ups to weighted lunges. Start the workout with two bench dips. Stack your elbows over your wrists, descend to parallel, and press up to full extension. The further away your feet are, the more difficult the movement becomes. Bring your feet closer and bend your knees to make it a little easier. Next, knock out two weighted step ups. Hold your equipment however you prefer and stand all the way up on to your box or bench. Add two reps to each round until the time runs out. Make sure to check your triceps out in the mirror when you’re done. I would even recommend wearing a tank top for the rest of the day just to flex (literally) on all of your haters. Your score will be the round that you completed both the bench dips and weighted step-ups, plus any extra reps. Happy Friday!

Categories
Workout of the Day

June 4, 2020

At Home WOD

AMRAP 12 minutes

1 alternating devil press
1 thruster

*EMOM 20 mountain climbers

Workout Notes

This should be a fun one! Start with a one-arm devil press: essentially a burpee plus a snatch with your dumbbell or kettlebell. You can then go directly into a thruster. Bring your equipment down to you shoulder, drop into a squat, and then drive up with your legs and finish back overhead. Feel free to separate the movements if you would like. Switch arms and repeat both movements for twelve minutes. Every minute on the minute including the start of the workout, knock out twenty mountain climbers (these should be quick). Let your coach know if you have any questions! Tune in the Zoom-sphere at 12pm with Coach Alex.

Categories
Workout of the Day

June 3, 2020

At Home WOD

10 rounds: 60 seconds on/30 seconds off

10 box jumps
then
max alternating power cleans

Workout Notes

Ten rounds. Sixty seconds on. Thirty seconds off. Does it get any better than that? I guess we will find out. Each round is a sprint today. Bang out those ten box jumps quickly. Step ups work. Broad Jumps work. Squat jumps work. Double-unders work. Whatever you choose, shoot for thirty seconds or less. With whatever time your have left, knock out as many power cleans as you can. Make sure to drive up with your legs, open up your hips, and finish with a strong elbow(s). See if you can hang on the whole time. Your score will be total power cleans. Can you hit the same number or better each round? Tune in to Crossfit Zoom at 12pm with Coach Alex!

Categories
Workout of the Day

June 2, 2020

At Home WOD

AMRAP 20 minutes

50 sit-ups
35 push-ups
20 alternating pistols

Workout Notes

No equipment needed for today’s workout. Find your favorite place to workout and get after it! After ten weeks of sheltered workouts, CFD members dominate sit-ups and push-ups. Find a sustainable pace on those sit-ups, and break up the push-ups early. Finish each round with twenty pistols (one-legged squats). If mobility or strength is an issue, try elevating your heel an inch or two. Using a wall or rail for assistance is another great option. Finally, if pistols are not happening today, simply scale to air squats! Let your coach know if you have any questions. See you all at 9am for Zoom class.

Categories
Workout of the Day

June 1, 2020

At Home WOD

5 rounds for time:

60 double-unders
400m run
20 snatches

Workout Notes

We have a “for time” triplet today. Start with sixty double-unders. Scale the number of double-unders so that you are not working for more than two minutes on each set. Single-unders or lateral hops are great scaling options as well. Take off on a four-hundred meter run, and get right on those snatches when your return. Choose a weight that you can consistently knock out each round of snatches in a maximum of three to four sets. Kettlebell swings also work in place of snatches. Let your coach know if you have any questions. See you all at 9am for Zoom class!

Categories
Workout of the Day

May 29, 2020

At Home WOD

10 rounds for time:

15 box jumps
200m run

Workout Notes

We made it to Friday…barely. Murph on Monday, an impossible workout on Wednesday, one hundred degree heat all week, it wasn’t easy but we wouldn’t have had it any other way. For today’s workout we have ten rounds of fifteen box jumps plus a two hundred meter run for time. Use something sturdy for the box jumps. Step ups, broad jumps, squat jumps, or double-unders all work as solid alternatives. Be sure to stand up all the way on top of your box. Push the run and get started on the box jumps as soon as you return! With such a high volume of box jumps, make sure to warm up and stretch before attacking this one. Let your coach know if you have questions or need scaling suggestions.