This one’s going to hit that midline hard, so make sure you don’t let go of those deep core structures! It’s a 10 down to 1 format (so 10 rounds, 10 reps round 1, 9 reps round, 8 reps round 3 etc) with a 2x mutiplier for the mountain climbers and a 3x (!!) multiplier […]
While today’s work is titled “chesty”, calling it “shoulder-y” might give you a fuller idea of what’s going on here. Also, if you haven’t been already, today might be a good day to start getting creative with your equipment. We’re looking to use load at least for the press if not also for the rows. […]
We’re taking it outside again for today’s at home WOD. This time we’ll be alternating burpees and a short sprint that you can measure out by finding two light poles and running from one to the next. Do your best to find an acceptable place to do burpees, but if you’re really struggling feel free […]
Warm up: 3 rounds10 single leg toe touches (alt legs)20 jumping jacks8 half burpees (no push up):30 plank finish with 2 min couch stretch/ leg AHWOD: EMOM 14odd minutes: 200m run <or> :45-:60 of jump rope, mountain climbers or jumping jackseven minutes: 20 lunge steps
If you haven’t seen already, we’ll be shutting our doors for the time being at the request of the city to help prevent the spread of COVID-19. This goes in effect starting Tuesday. Below today’s WFH you’ll find what was sent to all members in an email today going into greater detail. MOB: 3-5 rounds10 […]
Day 2 of resesting – this time we’re just testing a lift before we do a novel WOD. It’s backsquats (or moreover, backsquat) on the menu today. After we see where that’s at, we’ll hit the familiar 21-15-9 format with some standard go-to CrossFit movements. STR: Retest 1RM Back Squat WOD: 21-15-9 burpees kettlebell swings […]
