4 RFT: Run and Burpee Box Jumps
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
Category: Daily WOD
16-14-12-10-8-6-4-2: Dumbbell Sit-ups and Dumbbell Power Snatches
16-14-12-10-8-6-4-2: Dumbbell Sit-ups and Dumbbell Power Snatches
16-14-12-10-8-6-4-2 reps, for time of:
Dumbbell Sit-up, pick load
Dumbbell Power Snatch, pick load
* DB Situp is Overhead Situp or if too heavy scale to place on the chest. Watch Demo Video. Anchoring feet is okay.
* DB Snatch is alternating
Photo by @robcwilson
Slam Balls! We are going to do a loan of our existing slam balls out today (Wednesday) at 6pm.
We are asking that if you are able to use a heavier SB (40# for men or 30# for women) vs. the usual 30#/20# RX then please consider that. It will allow us to get more slam balls out to people. We have 15 total.
Please follow social distancing rules outside and we will call one person in at a time. SB will be wiped down and ready for you to grab one.
Shutdown Update:
We will continue to be shut down until Phase 3 of the Governor’s reopening plan. As of now the earliest that could start for gym’s is mid-June. We will update as we know more and have plans in place on how we would restart classes once allowed. Thanks for sticking with us!
FGB Style: Broad Jumps, Push-ups and Lunges
FGB Style: Broad Jumps, Push-ups and Lunges
4 rounds, 1 min per station, for reps:
Broad Jump
Push-up
Lunge
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson
Slam Balls! We are going to do a loan of our existing slam balls out this week. Our target is Wednesday at 6pm. We are asking that if you are able to use a heavier SB (40# for men or 30# for women) vs. the usual 30#/20# RX then please consider that. It will allow us to get more slam balls out to people. We have 15 total. Stay tuned for confirmation via our Facebook group for times. Please follow social distancing rules outside and we will call one person in at a time. SB will be wiped down and ready for you to grab one.
Also, while we would really like to be able to loan a barbell or rower out we simply don’t have enough barbell sets or rowers to fairly accommodate everyone who has asked (and it’s been a lot). If we started loaning those out we quickly would get to a situation where we run out of bars/weight combos or rowers leaving several unable to get something. We also have a concern for potential damage/wear and tear on those items. We will keep evaluating our equipment to see what we can do or possibly post a survey to see who would choose what.
Word Record DL:
Hafthor Bjornsson (The Mountain from Game of Thrones) 501KG Deadlift Attempt (1102 lbs)
21-15-9: Box Jump Overs and Devil Press & Lifting: Single Arm Dumbbell Bent Over Rows and Dumbbell Good Mornings
21-15-9: Box Jump Overs and Devil Press
21-15-9 reps, for time of:
Box Jump Over (24″/20″)
Devil Press (50#/35#)
* One arm devil press. Sub burpee + KB clean and jerk or burpee + KB snatch for devil press.
Lifting: Single Arm Dumbbell Bent Over Rows and Dumbbell Good Mornings
Single Arm Dumbbell Bent Over Row 8-8-8-8, using heaviest weight per set
Dumbbell Good Morning 8-8-8-8, using heaviest weight per set
* Single arm DB for row. Perform 4 sets x 8 reps for each arm. DB GM place dumbbell on back behind neck. Watch video clip for DB good morning.
Demos:
Games Updates:
The 2020 Age Group Games Season is Over
Six Key CrossFit Games Takeaways from Dave Castro’s Instagram Live Q&A
Madison Through 2023? The City Council Made That Decision Easier
21-15-9: Box Jump Overs and Devil Press
21-15-9: Box Jump Overs and Devil Press
21-15-9 reps, for time of:
Box Jump Over, 24/20 in
Devil Press, 50/35 lbs
* One arm devil press. Sub burpee + KB clean and jerk or burpee + KB snatch for devil press.
Team WOD: AMRAP 20 mins: Push-ups, AbMat Sit-ups and Air Squats & Solo WOD: AMRAP 15 mins: Push-ups, AbMat Sit-ups and Air Squats
Team WOD: AMRAP 20 mins: Push-ups, AbMat Sit-ups and Air Squats
Complete as many rounds as possible in 20 mins of:
5 Push-ups
10 AbMat Sit-ups
15 Air Squats
* As a team of 2 alternate each movement.
Solo WOD: AMRAP 15 mins: Push-ups, AbMat Sit-ups and Air Squats
Complete as many rounds as possible in 15 mins of:
5 Push-ups
10 AbMat Sit-ups
15 Air Squats
Photo by @robcwilson
Team WOD: AMRAP 20 mins: Push-ups, AbMat Sit-ups and Air Squats
Team WOD: AMRAP 20 mins: Push-ups, AbMat Sit-ups and Air Squats
Complete as many rounds as possible in 20 mins of:
5 Push-ups
10 AbMat Sit-ups
15 Air Squats
* As a team of 2 alternate each movement.
10 RFT: Run, Alternating Dumbbell Snatches, Run and Burpee Over Dumbbells
10 RFT: Run, Alternating Dumbbell Snatches, Run and Burpee Over Dumbbells
10 rounds for time of:
Run 100m
10 Alternating Dumbbell Snatches, pick load
Run 100m
5 Burpee Over Dumbbells
Rest 30 secs
Photo by @robcwilson
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.
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
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.
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.
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