21-18-15-12-9: Kettlebell Swings and Handstand Push-ups

21-18-15-12-9: Kettlebell Swings and Handstand Push-ups

21-18-15-12-9 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.

30-20-10: Dumbbell Reverse Lunges and Lateral Burpee Over Dumbbells

30-20-10: Dumbbell Reverse Lunges and Lateral Burpee Over Dumbbells

30-20-10 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 Slams & Opt. 2: 10 RFT: Single Arm Dumbbell Row and Ball Slams

Option 1: 10 RFT: Pull-ups and Ball Slams

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

Opt. 2: 10 RFT: Single Arm Dumbbell Row and Ball Slams

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

Mayhem Madness: What We Know So Far

Tabata – Mountain Climbers, V-ups and Hand Release Push-ups : 8 x 20 secs / 10 secs & Post WOD: 2 Minute Challenge: Box Jumps

“Tabata” – Mountain Climbers, V-ups and Hand Release Push-ups : 8 x 20 secs / 10 secs

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

Post WOD: 2 Minute Challenge: Box Jumps

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

Team WOD: FT: Partner Runs, Goblet Squats, and Single Arm Push Press & Solo WOD: FT: Run, Single Arm Push Press, and Goblet Squats

Team WOD: FT: Partner Runs, Goblet Squats, and Single Arm Push Press

For 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

Solo WOD: FT: Run, Single Arm Push Press, and Goblet Squats

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

Photo by @robcwilson

4 RFT: Run and Burpee Box Jumps & Accessory Work: Dumbbell Glute Bridge 3 x 10

4 RFT: Run and Burpee Box Jumps

4 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

Accessory Work: Dumbbell Glute Bridge 3 x 10

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

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

WOD Brief

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!

CrossFitters Set to Compete in Season 2 of The Titan Games

Leases Expire, Leave Affiliates in Limbo

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:

One arm Devil Press

Dumbbell Good Morning

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