Category: Daily WOD

CrossFit Games Open 12.1

CrossFit Games Open 12.1

As many reps as possible in 7 mins of:
Burpee

This workout begins from the standing position. The athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed in 7 mins.

* Zoom class at 5pm, check FB for login details
* Find a target you can touch overhead 6″ above max reach. Try to keep moving.

BTWB

Photo by @robcwilson

Find something to jump and touch 6″ over your max reach overhead and try to keep moving for all 7 minutes. This is a tough, original CF Games Open workout that has never been repeated (thankfully) in Games history.

100 Pound Weight Loss Goal Executed in Lockdown

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.

BTWB

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.

BTWB

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.

BTWB

 

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.

BTWB

 

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.

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

WOD Brief

BTWB

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

Burpee Broad Jump

BTWB
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.”

Could A CrossFit Gym Be Deemed An Essential Service?

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

BTWB

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

Single Arm Dumbbell Deadlift

Single Arm Dumbbell Thruster

BTWB

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

BTWB

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″)

BTWB

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

SNORIDGE CROSSFIT