Category: Beyond the Whiteboard
Run: 2x 1 mi, rest 5 mins & Post WOD: 2 Minute Challenge: Push-up (hand release)
Run: 2x 1 mi, rest 5 mins
Each for time:
Run: 2x 1 mi
Rest 5 mins between efforts.
*Pick a pace that will allow you to keep each mile within 10-20 secs of each other.
Post WOD: 2 Minute Challenge: Push-up (hand release)
As many reps as possible in 2 mins of:
Push-up (hand release)
Feet MUST stay on the floor, body planked, hands must lift off the floor at the bottom of the push-up. No snaking.
Photo by @robcwilson
Lace ’em up and hit the pavement! Two one mile intervals with the goal to establish consistent pacing. Make it a goal to learn how to maintain a timed mile average pace that you can “feel” is too fast or too slow from the previous mile.
UPDATE: Worldwide Closures Steady at 88.9%, 96% in U.S.
- 6,671 or 96% of all 6,915 affiliates in the U.S. are temporarily closed.
- 13,163 or 88.99% of all 14,790 affiliates worldwide are temporarily closed.
One big thing: Thirty-days of closures is taking a toll on affiliates and especially the gym industry. According to self-reported data, 22 affiliates have now permanently closed. Last week, the USA Today reported that Gold’s Gym permanently closed about 30 of their 700 gyms, and CNBC reported that 24 Hour Fitness is weighing bankruptcy.
Run : 2x 1 mi, rest 5 mins & Post WOD: 2 Minute Challenge: Push-up (hand release)
Post WOD: 2 Minute Challenge: Push-up (hand release)
As many reps as possible in 2 mins of:
Push-up (hand release)
Feet MUST stay on the floor, body planked, hands must lift off the floor at the bottom of the push-up. No snaking.
Team WOD: AMRAP 20 mins: Double Unders, Kettlebell Swings and Burpee Broad Jumps & Solo WOD: AMRAP 12 mins: Double Unders, Kettlebell Swings and Burpee Broad Jumps
Team WOD: AMRAP 20 mins: Double Unders, Kettlebell Swings and Burpee Broad Jumps
Complete as many rounds as possible in 20 mins of:
40 Double Unders
20 Kettlebell Swings (53#/35#)
10 Burpee Broad Jumps
* As a team of 2 break up reps, alternate work and rest with partner.
* Burpee Broad Jump = Complete Burpee + Broad jump w/2 foot takeoff
Solo WOD: AMRAP 12 mins: Double Unders, Kettlebell Swings and Burpee Broad Jumps
Complete as many rounds as possible in 12 mins of:
25 Double Unders
15 Kettlebell Swings (53#/35#)
10 Burpee Broad Jumps
Photo by @robcwilson
Thank you all for your continued support. It’s because of each of you we will be able to come out of this. Other than our gym community and the savings we have for this gym, there is zero help. None is coming and it’s disheartening to learn that there never was any for us to begin with.
Small-business loan program ran out of money within minutes, some banks say
“For the past two weeks, small-business owners have been checking their emails and calling their bankers and the SBA to check on the status of their application, not knowing that the first phase of the program was over before it barely began.
“It was Hunger Games,” said one senior banking executive.”
Team WOD: AMRAP 20 mins: Double Unders, Kettlebell Swings and Burpee Broad Jumps
Team WOD: AMRAP 20 mins: Double Unders, Kettlebell Swings and Burpee Broad Jumps
Complete as many rounds as possible in 20 mins of:
40 Double Unders
20 Kettlebell Swings, 53/35 lbs
10 Burpee Broad Jumps
* As a team of 2 break up reps, alternate work and rest with partner.
* Burpee Broad Jump = Complete Burpee + Broad jump w/2 foot takeoff
Modified Support Your Box WOD#3: Chipper: Single Arm Dumbbell Deadlifts, AbMat Sit-ups, Box Step-ups and Single Arm Dumbbell Thrusters
Modified Support Your Box WOD#3: Chipper: Single Arm Dumbbell Deadlifts, AbMat Sit-ups, Box Step-ups and Single Arm Dumbbell Thrusters
For time:
50 Single Arm Dumbbell Deadlifts (50#/35#)
50 AbMat Sit-ups
50 Box Step-ups (24″/20″)
50 Single Arm Dumbbell Thrusters (50#/35#)
* Time Cap 20 min
* 2 DB DL modification from official WOD is one DB; just alternate sets for 25 each hand
* Step ups are unweighted
* Thrusters are 25 each arm
Photo by @robcwilson
Final workout of the Support Your Box Fundraiser! For this one since most people don’t have two DB’s then this is the modified version with one DB. Post your scores by 4/24 and if you modified be sure to post to the Games site as scaled.
Workout 3: Support Your Local Box Fundraiser
Workout Description & Scorecard
Breaking: CrossFit Games Focused On Holding Event At The Ranch, Virtual Options
Skill: Handstand Push-up Practice & 40-30-20-10: Dumbbell Snatches and Box Jumps
Skill: Handstand Push-up Practice
Handstand Push-up progression & practice
This is not a timed workout.
* Practice pike push-ups, box pikes, or handstands. Work on holds or negatives against a wall.
* Alternate focus: Work on HS walks or freestanding HS Holds
40-30-20-10: Dumbbell Snatches and Box Jumps
40-30-20-10 reps, for time of:
Dumbbell Snatch, pick load
Box Jump (24″/20″)
Photo by @robcwilson
How cool is this? When this is over you can sign up for a Spartan Race for free!
Spartan Race To Support Gyms Worldwide
How it works:
- Anyone still paying fees to their gym or affiliate is eligible to enter any Spartan Race, Tough Mudder or DEKAFIT event in the 2020/2021 race season, free of charge. Most races usually cost upward of $100 USD.
- To start the process, check out the Spartan Gym Protection Project online. It can take up to a week to get verified and athletes must register by June 6.
Breaking: CrossFit Games Focused On Holding Event At The Ranch, Virtual Options
Skill: Handstand Push-up Practice & 40-30-20-10: Dumbbell Snatches and Box Jumps
Skill: Handstand Push-up Practice
Handstand Push-up progression & practice
This is not a timed workout.
* Practice pike push-ups, box pikes, or handstands. Work on holds or negatives against a wall.
* Alternate focus: Work on HS walks or freestanding HS Holds
40-30-20-10: Dumbbell Snatches and Box Jumps
40-30-20-10 reps, for time of:
Dumbbell Snatch, pick load
Box Jump, 20 in
* 24"/20" Box
Skill: Handstand Push-up Practice
Skill: Handstand Push-up Practice
Handstand Push-up progression & practice
This is not a timed workout.
* Practice pike push-ups, box pikes, or handstands. Work on holds or negatives against a wall.
* Alternate focus: Work on HS walks or freestanding HS Holds
50-40-30-20-10: Reverse Lunges and AbMat Sit-ups
50-40-30-20-10: Reverse Lunges and AbMat Sit-ups
50-40-30-20-10 reps, for time of:
Reverse Lunge
AbMat Sit-up
* Make this more challenging by adding a front rack or goblet reverse lunge
Photo by @robcwilson