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30-20-10: Dumbbell Reverse Lunges and Lateral Burpee Over Dumbbells30-20-10 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 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
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
“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
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
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
For time:
Partner Run, 400 m
— 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, 400 m
Alt EMOM 18 mins: Double Unders, Air Squats and Kettlebell SwingsEvery 1 min for 18 mins, alternating between:
30 Double Unders
20 Air Squats
15 Kettlebell Swings, pick load
* Warm-up 3 rds of:
7 KB Deadlift
5 Russian Swings (chest level)
3 Goblet Squat
10-15 Single Unders
Photo by @robcwilson
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
4 rounds for time of:
Run, 400 m
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