Workout of the Day

4/9/20

2-4-6-8-10-8-6-4-2

Sit Ups

Burpees

Jumping Jacks

4/8/20

This is “Support Your Local Box” Fundraiser WOD

10 Minute AMRAP

10 Squats

9 Dumbbell Snatches Right Arm 50/35

10 Push Ups

9 Dumbbell Snatches Left Arm

CrossFit Inc.started this challenge to support affiliates that are struggling during this Covid-19 pandemic. Go to games.crossfit.com to register. You can donate if you wish or just participate for free. Greg and I are supporting Craig’s son-in-law that just purchased CrossFit Narrow Gate in Deer Valley, AZ. You can choose the CrossFit of your choice or not. Happy Wodding!

4/7/20

Balance Drills for 10 Minutes; Make up your own

For Time, 50 Med Ball Cleans 20/14 Use something at home to duplicated the med ball. Get creative. Don’t forget the shoulder shrug.

4-6-20

AT HOME WOD

10 Minute AMRAP

6 Stationary Lunges With Arm Held Overhead

6 Goblet Squats (Hold Anything)

6 Hand Release Push Ups

12 Jumping Jacks

Then,

1 Minute Up/Downs 4 Step, left-right-left-right

4/4/20

4 ROUNDS

Set a timer for 2 minutes.

10 Burpees

200 meter Sprint

Max rep burpees in remaining 2 minutes

Rest 3 minutes.

Repeat this for 3 more rounds.

4/3/20

4 Rounds

10 Burpees

100 meter Run

10 Air Squats

100 meter Run

10 Push Ups

100 meter Run

10 Sit Ups

100 meter Run

0

4/2/20

14 Minute EMOM

2 Burpees

4 Walking Lunges

8 Jumping Jacks

4/1/20

Happy April Fools

2 Times “Murph”

April Fools

Run 800 meters

30 Sit Ups (use rolled towel for lumbar support)

30 Superman ( hold 3 seconds)

Run 800 meters

3/31/20

AT HOME WOD

21-15-9

Sit Ups (use a rolled towel for lumbar support)

Push Ups

Air Squats

3/30/20

AT HOME WOD

4 Rounds For Time

10 Jump Tucks (try to bring knees to hip crease height)

1 Minute Plank Hold (on hands, not forearms)

20 Mountain Climbers (1 leg = 1 rep)

WORKOUT OF THE DAY