Category: Daily WOD

5 Dumbbell Deadlift + 4 Hang Power Clean + 3 Push Jerk + 2 Split Jerk 1-1-1-1-1 & 40-30-20-10: Air Squats, Plank Holds and Single Arm Dumbbell Push Jerks

5 Dumbbell Deadlift + 4 Hang Power Clean + 3 Push Jerk + 2 Split Jerk 1-1-1-1-1

5 Dumbbell Deadlift + 4 Hang Power Clean + 3 Push Jerk + 2 Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* 5 complex on each arm
* Zoom at 5pm. We will do this strength complex together, then log off and WOD.

BTWB

40-30-20-10: Air Squats, Plank Holds and Single Arm Dumbbell Push Jerks

40-30-20-10 reps, for time of:
Air Squat
Plank Hold, 1 sec
Single Arm Dumbbell Push Jerk, pick load
* plank holds are 40-30-20-10 sec

BTWB

Photo by @robcwilson

Today’s strength work is a dumbbell complex.  If you don’t have a DB you can sub a KB. Rest as needed between sets, warm up adequately with the load, and scale back reps if needed.  We will Zoom at 5pm today for those interested.  Strength complex up front then if we run out of time we can log off and people can hit the conditioning WOD separately.

Support Your Local Box Fundraiser Hits Seven Figures

Tabata: Double Unders, AbMat Sit-ups, Box Jumps and Kettlebell Swings

Tabata: Double Unders, AbMat Sit-ups, Box Jumps and Kettlebell Swings

Tabata Double Under
Rest 1 min
Tabata AbMat Sit-up
Rest 1 min
Tabata Box Jump (24″/20″)
Rest 1 min
Tabata Kettlebell Swing, pick load

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.

BTWB

Photo by @robcwilson

O2, Partners Offer $100 Gift Card to Members Who #StayforMay

Want a combined $100 Gift card ($25 per brand) to use either at O2, Bear Komplex, Born Primitive, or Puori? Then read the link above for details and if you continue to pay dues for May then they will send us gift cards to distribute in June.

Our gym is enrolled in their program but if you buy anything from any of those sites please enter our gym code and receive free shipping and we will get 50% from the sale.

Gym code: RECOVERY6571

The fittest woman in the world struggled to love her body when she first started gaining muscle — here’s how she learned to embrace her strong physique

FGB Style: Weighted Box Step-ups, Mountain Climbers, Single Arm Dumbbell Push Press and Hollow Rocks

FGB Style: Weighted Box Step-ups, Mountain Climbers, Single Arm Dumbbell Push Press and Hollow Rocks

4 rounds, 1 min per station, of:
Weighted Box Step-up, pick load (24″/20″)
Mountain Climber
Single Arm Dumbbell Push Press, pick load
Hollow Rock

Rest 1 Minute between rounds

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
* Zoom class at 5pm, check FB for login details
* Scale Hollow Rock by pulling one leg to chest or by doing a L position and rocking

BTWB

Photo by @robcwilson

CrossFit Owners Petition Governments Worldwide

Team WOD: AMRAP 18 mins: Lateral Burpee Over Dumbbells, Alternating Dumbbell Snatches and Walking Lunges & Solo WOD: 3 RFT: Walking Lunges, Alternating Dumbbell Snatches and Lateral Burpee Over Dumbbells

Team WOD: AMRAP 18 mins: Lateral Burpee Over Dumbbells, Alternating Dumbbell Snatches and Walking Lunges

Complete as many rounds as possible in 18 mins of:
6 Lateral Burpee Over Dumbbells
8 Alternating Dumbbell Snatches, pick load
12 Walking Lunges
* As a team of 2, alternate each exercise (Partner 1 does 6 lat. burpees, then partner 2 does 8 snatches, etc.)

BTWB

Solo WOD: 3 RFT: Walking Lunges, Alternating Dumbbell Snatches and Lateral Burpee Over Dumbbells

3 rounds for time of:
24 Walking Lunges
21 Alternating Dumbbell Snatches, pick load
18 Lateral Burpee Over Dumbbells

BTWB

Photo by @robcwilson

Asbury Park Summer Games Postpones to 2021, Entire Sanctionals Season Disrupted by COVID-19

Georgia gym reopenings: Here’s what members might see during workouts as states reopen businesses

Accessory Work: Single Arm Bent Over Row 15-15-15 & Alt EMOM 12 mins: Single Dumbbell Goblet Thrusters and Double Unders

Accessory Work: Single Arm Bent Over Row 15-15-15

Single Arm Bent Over Row 15-15-15

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Alt EMOM 12 mins: Single Dumbbell Goblet Thrusters and Double Unders

Every 1 min for 12 mins, alternating between:
10 Single Dumbbell Goblet Thrusters, pick load
30 Double Unders
* Use one DB or KB and perform two handed goblet thruster (like wall ball w/out throw)
* Goal is 30 sec avg for each movement (if too easy add 2 thrusters or 6 DU)

BTWB
Photo by @robcwilson
Fortunate and grateful to participate in a great Zoom meeting this morning for 1.5 hours with Coach Glassman and CFHQ along with 10 other affiliates from around the world. We discussed the pandemic, it’s impact on each of our affiliates, what CrossFit is doing, what different governments and states are doing, and how we will come out of this. We also got to share feedback, stories, and ask a ton of questions. Love this community! #strengthinnumbers
The Support Your Box Fundraiser has raised close to $3M for over 10,400 affiliates around the world and will be distributing amounts raised for each gym soon! That’s a lifeline for us that is directly due to all of your support.  Thank you.

Captain Tom Moore: 100 Years And 33 Million Dollars

SNORIDGE CROSSFIT