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3 rounds for time of:
Run 400m
21 Kettlebell Swings (70#/53#)
12 Pull-ups
* Choose Helen or Heavy Helen
3 rounds for time of:
21 AbMat Sit-ups
12 Alternating V-ups
Photo by @robcwilson @snoridgecrossfit
Team WOD: 35-30-25-20-15-10-5: Burpees and Single Arm Thrusters35-30-25-20-15-10-5 reps, for time of:
Burpee
Single Arm Dumbbell Thruster (50#/35#)
* As a team of 2. Alternate one works, one rests.
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Single Arm Dumbbell Thruster, pick load
Burpee
Photo by @robcwilson @snoridgecrossfit
Opt. 1: AMReps 12 mins (3,6,9,…): Kettlebell Swings and Handstand Push-upsAs many reps as possible in 12 mins of:
3 Kettlebell Swings (70#/53#)
3 Handstand Push-ups
6 Kettlebell Swings
6 Handstand Push-ups
9 Kettlebell Swings
9 Handstand Push-ups
…
Continue adding 3 reps each round to each movement until time expires.
* WU:
Samson Stretch 15 sec each leg
Pigeon Stretch 15 sec ea leg
15 Bootstrappers
3 Inchworms w/Push-up
15 Air Squats
Side Twists 10 each side
As many reps as possible in 12 mins of:
3 Kettlebell Swings (53#/35#)
3 Hand Release Push-ups
6 Kettlebell Swings
6 Hand Release Push-ups
9 Kettlebell Swings
9 Hand Release Push-ups
…
Continue adding 3 reps each round to each movement until time expires.
Photo by @robcwilson @snoridgecrossfit
Pull-ups, AbMat Sit-ups and Box JumpsComplete as many rounds as possible in 20 mins of:
10 Box Dips
20 Pull-ups
30 AbMat Sit-ups
40 Box Jumps (24″/20″)
* Sub Pull ups to Single Arm Bent Over DB/KB/Rows
* WU: 2 rds of:
3 Inchworms plus push-up
6 Lunge and reach
9 Pass Thru
12 Step Ups
Photo by @robcwilson @snoridgecrossfit
Complete as many rounds as possible in 14 mins of:
3 Box Dips
5 Pull-ups
10 AbMat Sit-ups
15 Box Jumps, 24/20 in
* Sub 5 Pull-ups to 6 Bent Over DB/KB Row (3 each arm) – Typo on BTWB
Photo by @robcwilson @snoridgecrossfit
Team WOD: AMRAP 20 mins: Run, Box Jumps and Jumping Alternating LungesAs a team of 2 complete as many rounds as possible in 20 mins of:
Run 100m
8 Box Jumps (24″/20″)
16 Jumping Alternating Lunges
* Alternate each movement with your partner
* WU: 2 rds
10-15 sec Samson Stretch ea leg
10 Bootstrapper
10 Step ups
10 Calf raises
20 sec pigeon stretch ea leg
Complete as many rounds as possible in 12 mins of:
Run 100m
8 Box Jumps (24″/20″)
16 Jumping Alternating Lunges
Option 1: 10 RFT: Pull-ups and Ball Slams10 rounds for time of:
7 Pull-ups
7 Ball Slams
* Pull up Option for those with a pull-up bar; if you haven’t been doing kipping PU then scale to 3-5 per round (you will be sore)
* Sub KB Sumo DLHP for Slam Ball
* Warm-up: 2 rds
10 pass through
10 kipping swings
6 lunge and reach
6 scorpion stretch
10 rounds for time of:
7 Single Arm Dumbbell Row (Left)s, pick load
7 Single Arm Dumbbell Row (Right)s, pick load
7 Ball Slams, pick load
* Sub KB Sumo DLHP for Slam Ball
* Warm-up: 2 rds
10 pass through
10 arm circles
6 lunge and reach
6 scorpion stretch
Photo by @robcwilson
“Tabata” – Mountain Climbers, V-ups and Hand Release Push-ups : 8 x 20 secs / 10 secsTabata Mountain Climber
Tabata V-up
Tabata Hand Release Push-up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
* Mountain climber bring feet (heels) up to hands, count each foot as 1.
* Scale V up to alternating leg V up (see video) or to hollow rocks
* Continuous clock
As many reps as possible in 2 mins of:
Box Jump
-24″/20″
-Bumper plates can be used to make shorter boxes the appropriate height.
-Both knees and hips MUST come to full extension at the top.
-Full extension, however, can be achieved on the way off of the box.
-No landing on the edge/corner of the box
Photo by @robcwilson
Will we see the Games at Aromas, CA this summer? CrossFit is planning on inviting the Top 30 men and women to compete.
These Individuals Will Receive Invitations To The 2020 CrossFit Games
Team WOD: FT: Partner Runs, Goblet Squats, and Single Arm Push PressFor time:
Partner Run 400m
— then —
50 Goblet Squats, pick load
50 Single Arm Dumbbell Push Press, pick load
40 Goblet Squats, pick load
40 Single Arm Dumbbell Push Press, pick load
30 Goblet Squats, pick load
30 Single Arm Dumbbell Push Press, pick load
20 Goblet Squats, pick load
20 Single Arm Dumbbell Push Press, pick load
— then —
Partner Run 400m
For time:
Run 400m
— then —
30 Goblet Squats, pick load
30 Single Arm Push Press, pick load
20 Goblet Squats, pick load
20 Single Arm Push Press, pick load
10 Goblet Squats, pick load
10 Single Arm Push Press, pick load
— then —
Run 400m
4 RFT: Run and Burpee Box Jumps4 rounds for time of:
Run 400m
20 Burpee Box Jumps
* Warm Up 3 rds of:
10 Bootstrappers
4 Inchworms plus push-up
8 high kick (monster walks)
4 lunge and reach
* Stretch Calves
Dumbbell Glute Bridge 3×10
Use the same weight for each set.
Rest as needed between sets.
Photo by @robcwilson
Zoom class tomorrow at 5:30pm
Starting next week we will add some more Zoom classes and at different times. Stay tuned.
Florida Owner Opens Illegally, Convinces Vice Mayor to Back his Cause to Become Essential Service
