Archive for April 2020

Monday 4-20-20Support Your Local Box Fundraiser(Week 3)For time: with 20:00 cap50 DB Deadlifts (50,35) x250 Abmat Sit-ups 50 Box Step-ups-alt legs50 Single Arm DB Thrusters** change arms as desired  Report your scores on the CrossFit app by Friday April 24. Register for free if you want to see your rank on the leaderboard. Join us for…

Bonus Day for 4-19-20YogaFollow along as we do the complete series of movements.

Friday 4-17-20Support Your Local Box FundraiserWeek 2For time: 15:00 cap100 Double Unders 21 Burpees 75 Double Unders 15 Burpees 50 Double Unders 9 Burpees  Scaled:50 Jumping Jacks15 Burpees 35 Jumping Jacks12 Burpees 20 Jumping Jacks9 Burpees  Join us live on facebook, Friday 5 pm!

Thursday 4-16-20United in Movement Competition Wod #2AMRAP in 12:00 Compete Scale80 Lateral Hops over the DB (50,35)60 Squats 40 DB Shoulder-to Overhead**change arm as desired (20/20) Move Hard Scale80 Lateral Line Hops (one tape line)60 Squats40 Alternating Shoulder Taps (plank position) Just Move Scale60 Lateral Line Hops-or Step Overs40 Squats20 Alternating Shoulder Taps (plank position-knees allowed)

Wednesday 4-15-20 United in Movement Competition Wod #1AMRAP in 7:00Line facing Burpees *These are just like Bar Facing Burpees but instead of jumping over a bar you jump over two lines 6” apart. You don’t have to clap, or stand up all the way, just jump over a 6” space. You can put 2 lines of tape…

United in Movement Competition  Wod #5 (this competition is over, but not for us) Every 4:00 (3:00 work, 1:00 rest) x5 rounds for a total of 19 minutes  Tuesday 4-14-20 Compete Scale 21/21 Alternating Lunge Jump-each leg 15/15 One arm DB Floor Press-each arm 9 Reverse Burpees In time remaining of 3:00 work do: Max…

Strength WOD: Deadlift pausedIn a Sumo stance, hands inside feet, pick up some object (fairly light weight)1) 1” off floor (count to 5) chest up, feet flat, back straight, butt between shoulders and hands like <2) mid shin (count to 5) knees back as hands rise3) knees (count to 5) midline tight, hips move forward…

Bonus DayBurgener Warm-upBurgener Skill Transfer Exercises *Practice these movements 10 times each with a broom stick, or mop handle.

WOD for Friday 4-10-2020For time:10-9-8-7-6-5-4-3-2-1Push-upsJumping Lunges (no crashing, alt legs)Burpees

WOD for 4-9-2020AMRAP in 20:0010 Right arm Overhead Lunges10 Sit-ups10 Left arm Overhead Lunges10 Sit-ups We are planning on another Facebook Live video again at noon on Thursday. Join us then if you can.