Category: Workout of the Day

Zoom Link: https://us04web.zoom.us/j/5352529152?status=success

Saturday Super Zoom

EMOM 21 minutes

[1’s] Swings
[2’s] Box jumps
[3’s] Russian twists

Workout Notes

Twenty-one minutes on the clock, non-stop movement, limitless fun! No rest in today’s workout. You will start on minute one with either kettlebell swings or dumbbell swings. If those dumbbell swings aren’t working for you, hang snatches with your dumbbell might be a good substitution. Keep your core tight, open your hips to create momentum on the initial swing, and finish with your piece of equipment locked out over head. On the second minute, utilize a sturdy elevated surface (ideally a box if you have one) for box jumps. Land softly in a partial squat and make sure to stand up all the way after each rep. Some substitutions include: broad jumps, double- unders, jumping jacks, or squat jumps. Lastly, you will finish the third minute with Russian twists. Use weight if you have it! Plan to give yourself five to ten seconds rest at the end of each minute to strategically transition to the next movement. See you all in the Zoom realm!

Zoom Link: https://us04web.zoom.us/j/5352529152

AT HOME WORKOUT

Every 6 minutes for 4 rounds

16-12-8
cleans
burpees

WORKOUT NOTES

Think of today’s workout as four separate workouts for time. Keep the intensity high and treat each round like a sprint. Ideally you will have around ninety seconds of rest each round. If you find yourself working for the full six minutes, change your rep scheme to build in some rest. You will start each round with sixteen cleans then move on to sixteen burpees before starting the subsequent rounds of twelve and eight. The cleans should be quick touch and go reps. If you are using a barbell, choose a weight light enough to cycle the barbell quickly. Remember, you are looking at 144 reps of each movement, let that help guide your weight choice. Use your legs and hips to drive your piece of equipment up to your shoulders in a straight line. On your cleans: drop underneath your piece of equipment, finish with a strong front rack position, and point your elbow(s) forward.

Zoom Link: https://us04web.zoom.us/j/5352529152?status=success

At Home Workout

“Triple 3”

For time:
3k row (or 6K bike)
300 double-unders
3 mile run

Workout Notes

Take a trip down memory lane to the 2014 Crossfit Games. Rich Froning may have walked most of the last three miles, but CFD members will show no such weakness. In all seriousness, this will be quite a bit of volume. This workout is pretty straightforward, but don’t underestimate its difficulty. Feel free to attack the workout “as written,” but be open about taking a different approach. A great option would be a partition style workout: one kilometer row, one-hundred double-unders, and a one mile run for three rounds. You get the same amount of work done, but benefit from moving more frequently between movements. Plan for this workout to take anywhere from thirty minutes to an hour: choose a sustainable pace on the rower, break up the double-unders with short breaks, and finish the three-mile run with whatever energy you have left. If this workout seems daunting, talk to a coach about other scaling options. There is a version of “Triple 3” for everyone!

Zoom Link: https://us04web.zoom.us/j/5352529152?status=success

At Home Workout

AMRAP 20 Minutes

5 thrusters
10 lunge steps
15 situps

Workout Notes

We have potentially a high volume workout today. Plan on getting through many rounds of today’s AMRAP. Start the workout with five thrusters, move on to ten alternating lunge steps (with or without your weight), and finish with fifteen sit-ups. There are a few options equipment-wise to alter this workout. Using a single dumbbell or kettlebell will likely be the easiest option. A barbell or pair of dumbbells/kettlebells will make those thrusters and lunge steps significantly more difficult. A good guide would be to stick with a weight that you can consistently knock out five thrusters unbroken. Shoot to achieve full depth on the squat portion of your thrusters and be sure to lock out completely overhead. Fight to keep chest upright and core locked as you work throughs the lunge steps as well. It might be a good idea to pace early and deliberately rest early on to maintain intensity throughs the duration of the workout.

At Home WOD

For time:

400m run
50 snatches
400m run
35 snatches
400m run
20 snatches
400m run

Workout Notes

Running and snatches today! The volume on the snatches is high. If you are using a dumbbell or a kettlebell, you should be fine to stick with that rep scheme. However, if you are using a barbell, consider trimming the number of snatches in each round. Push the snatches: start with a large set and chip away at whatever reps you have left. Use the first part of your run to recover, but start to push as you make your way back to your piece of equipment for snatches and get right on it. Empty the tank on the last twenty snatches and 400m run. If going overhead is an issue, a good substitution might be power cleans. Can anyone make it unbroken throughout the entire workout?

At Home Wod

AMRAP 20 Minutes

30 push-ups
40 mountain-climbers
50 squats

Workout Notes

We have a bodyweight workout triplet today. The goal of today’s workout should be constant movement for twenty minutes. Start with thirty push-ups from your toes, knees, or elevate your hands onto a box/stair. Consider breaking the push-ups early on to limit rest. Next, move onto forty mountain climbers and finish with fifty air squats. Today is a great day to focus on your squat technique: shoot to get your hip crease below your knee crease while maintaining an upright chest. If you aren’t sure if you are gettin enough depth, try giving yourself a target with a medicine ball. We hope everyone is enjoying your gym equipment, expect to be using it for the rest of the week!

SUNDAY SUPER ZOOM

Every 3 minutes for 7 rounds

15 box jumps
12 one arm alternating devil press

WORKOUT NOTES

Today’s workout is seven rounds of a task priority sprint. In each round your rest will be determined by how fast you can get through all twenty seven reps. There is no prescribed rest in the workout but the goal is to finish each round with at least a sixty second cushion so you can recover for the remaining rounds. If you are short on time early on, scale by giving yourself a two minute cap. If equipment is an issue modify to broad jumps and/or burpees.

SATURDAY SUPER ZOOM

5 Rounds with one minute on each station
hollow hold
push-ups
jumping alternating lunge steps
plank drags
sit-ups
rest

Workout notes

Today’s workout is a long duration interval workout with five stations. Everything we’re doing today is bodyweight so no equipment is necessary to participate in this workout. Each round starts with what is probably the hardest station. Holding a quality hollow hold for that duration can be fairly difficult. Scale to a method you can hold for most of the minute. Hope to see you at our 9am Zoom class!

At Home Wod

AMRAP 20 minutes

200m farmer carry
40 goblet squats
60 sumo deadlift high pulls
40 goblet squats

Workout Description

Today’s workout is a triplet. Each round will start with a 200 meter farmer carry. Use two pieces of equipment if you have it. If not, try to give yourself equal work on each side. Once you make it back from your farmer carry, hold your piece of equipment in the goblet position, keep your chest tall and core engaged while knocking out those squats. The goal should be to hit full depth on the goblet squats while maintaining posture. For the sumo deadlift high pulls: widen your stance outside your shoulders, grip your piece of equipment with both hands, drive through your heels, finish with those hips fully extended and let that piece of equipment float up to collarbone height. Small sets and a sustainable pace will go a long way in this workout. Minimize rest and get back to your piece of equipment as quickly as you can.

At Home Wod

7 Rounds – 3 minutes on/1 minute off

400m run
max rep burpees

Workout Notes

We have a straightforward, interval-style workout today! In each three minute round you will start with a 400m run and follow it up with as many burpees as possible. You will then follow each round with one minute of rest. Ideally, you will be running for approximately two minutes, giving yourself one minute for burpees. If you find yourself having less than 30 seconds for the burpees, consider shortening the run or giving your run a time cap. Your score today will be total number of burpees.