5 Rounds for time
400M Run
30 Push-ups
20 Cleans
You’ll need to map out 400M track in your neighborhood for this task priority triplet. Use a dumbbell or a barbell if you have one. If you are without equipment scale the cleans to a jumping movement. If you are new CrossFit, think about scaling the volume by stopping after three or four rounds.
for time
for time
1 mile bike
100 alternating swings
1 mile bike
If you have access to a bike, spin it up today! It doesn’t have to be fancy. This volume is relatively low for a bike ride so don’t worry if you have a proper exercise bike. Just map out a one mile course and get rolling. The swings can be done with a kettlebell or dumbbell depending on what gear you have.
With a clock set for 21 minutes
in 7 Minutes max reps squat cleans
then
with another 7 minutes
1 Minute rest
1 minute of V-ups
1 Minute rest
1 minute of V-ups
1 Minute rest
1 minute of V-ups
1 Minute rest
then with another 7 minutes
max reps burpees
Today’s workout will be scored like you would any other AMRAP. Count your total number of reps at each of the three stations and come up with one big number. Set your timer up for three seven minute work periods and keep an eye on the clock in the middle seven.
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EMOM for 21 Minutes
(1’s) Object plank drags
(2’s) Pike push-ups
(3’s) Double unders
Use an EMOM time for today’s workout. You’ll be doing plank drags on minutes 1,4,7,10 an so on. Continue in that fashion rotating between stations until you have hit each one seven times.
Every 4 minutes for 5 rounds
for time
30 push presses
15 burpee broad jumps
or
30 push-ups
15 burpee broad jumps
A lot of options for today’s workout! If you have a dumbbell or kettlebell, perform single arm push presses and change arms as needed. Do your best to distribute the work evenly across both arms. If you are up for a challenge go with burpee box jumps or jump to a target outside of your reach. If you haven’t been setup with a trainer yet while we are on lockdown please contact us to get setup!
7 Rounds of 3 Minutes on 1 minute off
40 Second plank hold
40 Mountain climbers
Max reps alternating hang cleans
or
40 Second plank hold
40 Mountain climbers
Max reps “dead jumps” (touch the ground ground outside your feet and then jump)
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Yesterday’s Zoom class was so much fun! We can’t wait to see all of your shining faces again today. We’ll open the room up a little before 9 and get started with a warm up when everyone is ready.
Click the link here or load the meeting ID 5352529152 into the app!
With a clock set for 30 Minutes
10 Rounds with one minute on each station
russian twists
thrusters
rest
Join us in our Zoom room today for our first ever online class. We would love to see all of your faces that we have been missing so much!
Click the link here or load the meeting ID 5352529152 into the app!
We’ll also be running a kids class at noon and another class Sunday at 9AM.
AMRAP in 15 Minutes *
5-10-15-20-25 …
Burpees
10-20-30-40-50 …
Deadlifts (cut reps in half if you are one of the lucky ones with a barbell)
* 30 Double unders after each round
or
AMRAP in 15 Minutes *
5-10-15-20-25 …
Burpees
10-20-30-40-50 …
Air squats
* 30 lateral hops after each round
By default we’re writing this assuming you have one piece of equipment like a kettlebell or dumbbell and possibly a jump rope so rep schemes written here will reflect that. The high rep count for the deadlift assumes you have a lighter weight, be prepared to feel the burn!
Burpees: Jump over your object or touch a target out side of your reach if you want to increase difficulty. If you want to keep the intensity up and move fast vanilla (small jump and clap) burpees are our favorite.
Deadlift: If you are one of the lucky ones that has a barbell load it up to about 60% of your 1RM but cut the reps in HALF so you are doing 5-10-15-20-25 … of both movements. If you are using a kettlebell or dumbbell, place it between your feet with a wide stance. Use one arm and alternate whenever you like.
Double Unders: No rope no problem. Just perform lateral hops over an object you can clear easily. It doesn’t have to be your kettlebell or dumbbell either. You can lay a broomstick on the floor and try to bound like you would with a jump rope rather than the broad jumps we saw in yesterday’s workout.