WOD

Saturday – 200404

REGISTER HERE   #SupportYourLocalBox Workout 1 10-min. AMRAP: 10 squats 9 dumbbell snatches, right arm 10 push-ups 9 dumbbell snatches, left arm ♀ 35 lb. ♂ 50 lb. ………. BURN 7 minute stations after all reps are completed you will perform DU, singles or Jumping

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Friday – 200403

#SupportYourLocalBox Fundraiser: a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. Three workouts. No registration fee. All contributions support the CrossFit affiliate community. Sign Up HERE! At Home – SKILL 11am Live Mobility Class in the Zoom Room At

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Thursday – 200402

At Home – SKILL Accumulate 5 minutes in a Plank – any variety At Home – WOD Complete as many reps as possible in 15 minutes of: 2-4-6-8-10-etc… Odd Object to Shoulder Odd Object Goblet Squat Odd Object Facing Burpees ………. BURN Complete as many

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Wednesday – 200401

At Home – SKILL 10 minutes of Handstand Walk Practice (To modify work on inversions and kick ups) At Home – WOD 5 rounds for max reps of: 1 min of max Reverse Lunges (use weight if you have it!) 1 min of Glute Bridges

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Tuesday – 200331

At Home – SKILL 5 sets of: Max L-sit or L-hang At Home – WOD Complete as many rounds and reps as possible in 12 minutes of: 10 Hang to Overhead (95/65) 10 Push Press (95/65) 50-ft Bear Hug Walk (heavy-ish odd object) ………. BURN

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Monday – 200330

At Home – SKILL 5 sets of: 20 sec Front Scale hold 20 sec Back Scale hold Note: Try to transition from your Front Scale to your Back Scale without a break. After both legs, rest 1 min. At Home – WOD 30-20-10 for time

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Saturday – 200328

At Home – WOD 3 rounds for max reps of: 2 minutes of Front Squats (95/65) – rest 2 minutes – 2 minutes of Push Press (95/65) – rest 2 minutes – 2 minutes of Burpess over the bar – rest 2 minutes – ……….

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Friday – 200327

At Home – SKILL 11am Mobility Class on Zoom (Link in FB group) At Home – WOD Every 4 minutes for 20 minutes (5 rounds), complete for times: 40 Double Unders (max 60 seconds) 20 Air Squats 10 Ground to Overhead (135/95) ………. BURN Tabatas

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Thursday – 200326

Today’s WOD doesn’t really need movement instruction, so here is the Cha Cha Slide Plank Challenge video for your skill work today.  We look forward to seeing what you’ve got over the next couple of days with this challenge! At Home – SKILL Practice your

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Wednesday – 200325

***CHECK YOUR EMAIL FOR CHALLENGE AND NUTRITION INFO*** At Home – SKILL Every 30 seconds for 20 minutes: 1-2 Handstand Push Ups – or – 2-4 Push Ups At Home – WOD Complete as many rounds and reps as possible in 10 minutes of: 7

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