07 Apr WEDNESDAY, APRIL 8TH
VIDEO: WOD and warm-up explanation HERE. LINK to Virtual class on ZOOM. Password: 5498848am, 12pm, 5pm WARM-UP:3 min cardio (run, jump rope, row, dance...
06 Apr TUESDAY, APRIL 7TH
Video: WOD and warm-up explanation HERE. Link to virtual class on ZoomPassword: 5498848am, 12pm, 5pm WARM-UP2x:1 min Side shuffles10 Side plank rotations each side10 Alternating Lunges15 sec Overhead Hold each side WOD: For timeBuy-in: 50 Sit-Upsthen, 6 rounds30 DUs or Lateral Hops20 Overhead Lunges (pick load)then,Buy-out:...
05 Apr MONDAY-APRIL 6TH
LINK: Workout video and fundraiser description. Join Virtual Class HERE!Password: 5498848am, 12pm, 5pm. WOD: CrossFit "Support your local box" fundraiser- 21.13 weeks. 3 WODs, sign up for free or donation of your choice. Your money will benefit the box of your choice to support them through...
04 Apr SUNDAY-APRIL 5TH
RECOVERY DAY! 2 min each side of: -Couch Stretch -Hamstring Stretch -Pigeon Pose -Down-dog hold ...
03 Apr SATURDAY, APRIL 4TH
Join Virtual Class HERE! @ 9am VIDEO: WOD and Warm-up Explanation HERE. PASSWORD: 549884 WOD: "Deck of Cards"Complete the deck of cards for time.Spade= Front Squats 45/35, or Jumping SquatsDiamond= Push Press 45/35, or Push-upsClub= Deadlift or KBSHeart= Sit-upsAce= 1 repJack= 11 repsQueen = 12 repsKing = 1...
02 Apr FRIDAY- APRIL 3RD
Join Virtual Class HERE! 8am, 12pm, 5pm. VIDEO: WOD and warm-up explanation HERE WARM-UP:3 min Cardio (run, jump rope, row...
01 Apr THURSDAY, APRIL 2ND
LINK To Virtual Class HERE! 8am, 12pm, 5pm VIDEO: WOD and warm up explanation HERE. WARM-UP:Warm-up 2x:6 Squat flow6 Spider lunge forward and back (ankles)6 Crosses6 Pass thrus6 Turnovers "BROOMSTICK LYFE"10 rounds for quality:3 Tempo Pressing Snatch Balance3 Sotts Press3 Drop Snatch Balance "GOLDEN SNATCH"5 rounds for...
31 Mar WEDNESDAY, APRIL 1ST
Link to Join Virtual Class HERE! 8am, 12pm, 5pm VIDEO: WOD and warm-up explanation HERE. STRENGTH:5 sets alternating,-5 Tempo Push-ups 3:0:3:0-45 sec Wall Sit WOD:"SHOTGUN"50 Burpees for time Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...
30 Mar TUESDAY, MARCH 31
VIDEO: WOD and warm-up explanation HERE. Link to Virtual Class HERE! 8am, 12pm, 5pm Warm-up: 3x, 20 sec each-Jumping Jacks/ Double Unders-Up-downs-Broomstick Sumo DL High Pull-Broomstick Press STRENGTH: 4 sets alternating,-Windmills x 5-10 each side-Bent Over Row x 15 each side WOD:3 Rounds for time50 KB/DB Sumo...
27 Mar SATURDAY, MARCH 28TH
VIDEO: WOD and warm-up explanationJoin Virtual Class HERE! - 9 am WORKOUT OF THE DAY Warm-up: 20 sec intervals for 3 rounds.Cat-CowBird-dog hold rightBird-Dog hold leftThoracic rotation rightThoracic rotation left WOD: Alternating Tabata- 20 sec of work, 10 sec rest- 8 roundsPart 1:-Seated Russian Twists-Flutter KicksRest 1 minPart...