6-9-12-15-12-9-6: Dumbbell Front Squats and V-ups
6-9-12-15-12-9-6 reps, for time of:
Dumbbell Front Squat, pick load
V-up
* DB Goblet Squat
Photo by @robcwilson
Category: Daily WOD
AMReps 10 mins: Alternating Single Arm Devil Press
AMReps 10 mins: Alternating Single Arm Devil Press
As many reps as possible in 10 mins of:
Alternating Single Arm Devil Press, pick load
* DB preferred; if using a KB perform a KB snatch or C&J; alternate arms each rep
Alternating Single Arm Devil Press
* WU: 3 rds:
10 Pass Thru
10 Down ups
7 Bootstrappers
5 Russian swings (DB or KB)
3 DB or KB Hang Pwr Snatch
Photo by @robcwilson
Missing these days! Can’t wait for us all to get back to being able to flex in the gym again!
Today’s WOD is the first workout for the Dubai CrossFit Championship Online competition. Looked like a tough challenge and great workout!
Prize Purse Draws Top CrossFitters to DCC2020 Online Challenge
Team WOD: AMRAP 20 mins: Run, Box Jumps and Jumping Alternating Lunges & Solo WOD: AMRAP 12 mins: Run, Box Jumps and Jumping Alternating Lunges
Team WOD: AMRAP 20 mins: Run, Box Jumps and Jumping Alternating Lunges
As 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
Solo WOD: AMRAP 12 mins: Run, Box Jumps and Jumping Alternating Lunges
Complete as many rounds as possible in 12 mins of:
Run 100m
8 Box Jumps (24″/20″)
16 Jumping Alternating Lunges
Photo by @robcwilson
AMRAP 25 mins: Run, Push-ups, Sit-ups, Squats and DU
AMRAP 25 mins: Run, Push-ups, Sit-ups, Squats and DU
Complete as many rounds as possible in 25 mins of:
Run 200m
25 Push-ups
Run 200m
25 AbMat Sit-ups
Run 200m
25 Air Squats
Run 200m
25 Double Unders
* Warm-up: 15-12-9 of each
Jumping Jacks
Bootstrapper
Step-up
Pigeon Stretch (Hold for 15/12/9 sec each leg)
Photo by @robcwilson
21-18-15-12-9: Kettlebell Swings and Handstand Push-ups
21-18-15-12-9: Kettlebell Swings and Handstand Push-ups
21-18-15-12-9 reps, for time of:
Kettlebell Swing (70#/53#)
Handstand Push-up
* Sub Floor Pike PU or Box Pike for HSPU
* Warm-up 3 rds of:
7 Pass thru
7 KB Deadlift
5 Russian Swings (chest level)
3 Pike Push-up
10-15 sec handstand hold
Photo by @robcwilson
Love these Workout From Home pics but can’t wait for new Workout From Gym pics.
Thank you to everyone for sticking with us! We are anxiously awaiting details for Gyms in Phase 3 and also to moving into Phase 2 for other businesses (to see progress). When we do reopen expect changes to the way we do things.
30-20-10: Dumbbell Reverse Lunges and Lateral Burpee Over Dumbbells
30-20-10: Dumbbell Reverse Lunges and Lateral Burpee Over Dumbbells
30-20-10 reps, for time of:
Dumbbell Reverse Lunge (50#/35#)
Lateral Burpee Over Dumbbell
* Warm Up 3 rds of:
10 Bootstrappers
4 Inchworms plus push-up
8 high kick (monster walks)
4 lunge and reach
* Stretch Calves
Photo by @robcwilson
Option 1: 10 RFT: Pull-ups and Ball Slams
Option 1: 10 RFT: Pull-ups and Ball Slams
10 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
Option 1: 10 RFT: Pull-ups and Ball Slams & Opt. 2: 10 RFT: Single Arm Dumbbell Row and Ball Slams
Option 1: 10 RFT: Pull-ups and Ball Slams
10 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
Opt. 2: 10 RFT: Single Arm Dumbbell Row and Ball Slams
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 secs & Post WOD: 2 Minute Challenge: Box Jumps
“Tabata” – Mountain Climbers, V-ups and Hand Release Push-ups : 8 x 20 secs / 10 secs
Tabata 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
Post WOD: 2 Minute Challenge: Box Jumps
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
"Tabata" – Mountain Climbers, V-ups and Hand Release Push-ups : 8 x 20 secs / 10 secs
"Tabata" – Mountain Climbers, V-ups and Hand Release Push-ups : 8 x 20 secs / 10 secs
Tabata 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