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Complete as many rounds as possible in 20 mins of:
10 Box Dips
20 Pull-ups
30 AbMat Sit-ups
40 Box Jumps, 24/20 in
* Sub Pull ups to Single Arm Bent Over DB/KB/Rows
* WU: 2 rds of:
3 Inchworms plus push-up
6 Lunge and reach
9 Pass Thru
12 Step Ups
Pull-ups, AbMat Sit-ups and Box JumpsComplete as many rounds as possible in 20 mins of:
10 Box Dips
20 Pull-ups
30 AbMat Sit-ups
40 Box Jumps (24″/20″)
* Sub Pull ups to Single Arm Bent Over DB/KB/Rows
* WU: 2 rds of:
3 Inchworms plus push-up
6 Lunge and reach
9 Pass Thru
12 Step Ups
Photo by @robcwilson @snoridgecrossfit
Complete as many rounds as possible in 14 mins of:
3 Box Dips
5 Pull-ups
10 AbMat Sit-ups
15 Box Jumps, 24/20 in
* Sub 5 Pull-ups to 6 Bent Over DB/KB Row (3 each arm) – Typo on BTWB
Photo by @robcwilson @snoridgecrossfit
AMRAP 20 mins: DB Good Mornings, Push-ups and RunsComplete as many rounds as possible in 20 mins of:
7 Good Mornings
7 Push-ups
Run 100m
* Place dumbbell behind neck for GM or use a KB with Romanian DL
* Warm-up 3 rds of:
7 Pass thru
7 KB Deadlift
5 PVC Good Morning
5 Arm Circles and Criss Cross
10 sec Hold Bottom of Air Squat
Photo by @robcwilson @snoridgecrossfit
Death By – Dumbbell Goblet Thrusters: 2 reps + 2 reps / 1 minWith a continuously running clock perform:
2 Dumbbell Goblet Thrusters, pick load in the first 1 min
4 Dumbbell Goblet Thrusters, pick load in the second 1 min
6 Dumbbell Goblet Thrusters, pick load in the third 1 min
…
Continuing this for as long as you are able.
* Warm-up 2 rds of:
10 Pass thru
10 PVC Thruster
10 Cherry Pickers (3 count)
7 DB Push Press (Goblet hold)
7 DB Squat (Goblet hold)
Photo by @robcwilson @snoridgecrossfit
Alt EMOM 18 mins: Double Unders, Push-up (hand release), and Kettlebell SwingsEvery 1 min for 18 mins, alternating between:
30 Double Unders
10 Push-up (hand release)
15 Kettlebell Swings (53#/35#)
* Scale to 30 sec of work each minute
* Warm-up 3 rds of:
7 Pass thru
7 KB Deadlift
5 Russian Swings (chest level)
2 Inch worm w/ Push-up
10-15 Single Unders
Photo by @robcwilson
Announcement: Good news alert!
Stay tuned to this site, our FB group or Instagram page for more updates. We have lots to figure out based on the states requirements and will share when ready. Phase 2 for King County will be no earlier than 6/2. Expect changes!
Hope For the Games? California Says Pro Sports Could Resume June 1
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 LungesAs 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
Complete as many rounds as possible in 12 mins of:
Run 100m
8 Box Jumps (24″/20″)
16 Jumping Alternating Lunges
AMRAP 25 mins: Run, Push-ups, Sit-ups, Squats and DUComplete 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-ups21-18-15-12-9 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.
