Saturday 3-27-20

HOW IS EVERYONE DOING?
What works for me during this “quarantine” is having a plan or schedule of what I need to accomplish for the day. I must say it keeps my mind off of everything else while feeling productive with my day, which is something that makes me feel complete.
During this time try to enjoy your family and your health. Make a list for the day and include your workout in that list and Slay Away!!!

Equipment Version

“SeaWorld”
On the 5:00 x 6 Rounds:
10 Alternating Single DB Power CJ
400m Run
100m Single DB Farmer Carry

No Equipment Version

On the 5:00 x 6 Rounds:
Wearing Back Pack:
15 Pushups
15m Walking Lunge
400m Run

TUESDAY

TODAY WILL BE OUR LAST WOD.

We will be loaning equipment for our members to use out in the field For the scheduled Time, There will be no classes held but you are more than welcome to borrow for in the park wether it’s for your own personal workout or the “suggested” workout on sugar WOD or on Team Reach. Incase some of you may have a hard time coming up with your own.

SUGAR WOD is a great place for you to connect with others and to share your own workout or scores you may have done.

Any questions text or call Lenette or james information will be on the board.

Thank You All ❤️for supporting James and I . as well as your local box and Ohana, as we fight thru the struggles of this pandemic. We of all people know the importance of mental well being as well as physical fitness and the community that we depend on for our “HappyHour” a break away from the everyday stressors or Motivation to push thru the workout that makes our personal struggles not feel so big. The Cheers from our peers as we PR or “Grind” thru the Workout Of The Day )WOD.

Let’s Grind Thru this As well. 💪🏽

Warm up

3 Rounds:

200 m run

30 Seconds Each:

SHPT

Samson Stretch

Hallow Hold

Shoulder Taps

Glute Bridges

SU

STRENGTH

PICK YOUR OLYMPIC LIFT TO WORK ON TODAY

Warm 3-4 sets to 65% of starting weight

Every 1:30 for FOR 7 Sets

Build each round

1 SQUAT CLEAN + 2 JERKS

-OR-

1 HANG POWER SNATCH + 1 POWER SNATCH

WOD

Dirty 30″

30 Box Jumps (24/20)

30 CTB PU

30 KBS (53/35)

30 Front Squats (115/85)

30 TTB

30 Push Press (115/85)

30 Deadlifts (115/85)

30 WB (20/14)

30 Burpees

100 Double-Unders

Monday 3-23-20

MONDAY

Normal Schedule for today Monday

6 am, 8 am , 11am, 4:30 pm & 5:30 pm

We will keep you all posted on changes daily please check the website.

Let’s also stay connected home workouts will be posted and loaded on sugar WOD where you can enter your scores. No equipment will be needed for the home workouts

Warm up

3 Rounds:

200 m Run

10 Push-up to Down Dog

10 Russian Kettlebell Swings (Light Weight)

10 Cossack squats

30 sec Single Unders

GYMNASTIC STRENGTH

Strict Handstand Push-ups (On the 0:00…)

For Time:

50 Strict Handstand Push-ups

5 Minute Time Cap. This is a repeat from the start of the training cycle.

Strict Pull-Ups (On the 7:00…)

1 Set:

Max Unbroken Strict Pull-ups

This is a repeat from the start of the training cycle.

MOVEMENT PREP

WARMUP SET

With Opening Weight:

100 m run

6 Power Cleans

12 Double Unders

WOD

AMRAP 5:

Buy-In: 600 m run

Into Max Rounds

9 Power Cleans (95/65)

21 Double-Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 m run

Into Max Rounds:

6 Power Cleans (135/95)

21 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 200 m run

Into Max Rounds:

3 Power Cleans (165/115)

21 Double Unders

Saturday

Warm up

8 Minute Running Clock

:30 Second Jump rope

:30 Second Spiderman

:30 Second Hollow Rock

:30 Second Push-up to Down Dog

WOD

No sharing equipment

Workout can be taken to grass field bring a towel or yoga mat. Sub vup for T2B

Running for rowing .

2 versions

Team Version

Teams of 3

For Time (30 Minute Time Cap):

3 Rounds:

60/45 Calorie Row

45 Toes to Bar

45 Thrusters (95/65)

45 Thrustrers (115/85)

45 Thrusters (135/95)

3 Rounds:

60/45 Calorie Row

45 Burpees

Or individual

(Individual Version)

For Time (30 Minute Cap):

3 Rounds:

21/15 Calorie Row

15 Toes to Bar

15 Thrusters (95/65)

15 Thrustrers (115/85)

15 Thrusters (135/95)

3 Rounds:

21/15 Calorie Row

15 Burpees

FRIDSY 3-21-20

FRIDAY

WARM UP

3 Rounds

400 m run

10 Spider-Man pushups

10 Box Step-ups

5 Strict Pull-ups

DEADLIFTS

WARM UP SETS

10 x 40%

8x 50%

6 x. 60 %

EMOM for 10 min

3 Deadlifts starting at 70%

Building up each set for 10 min.

WOD 25 min time cap

For Time:

3 Rounds:

30 Wallballs (20/14)

30 Sumo Deadlift High Pulls (75/55)

30 Box Jumps (24/20)

30 Push Press (75/55)

400 m run

1:00 Minute Rest

Thursday 3-19-20

Thursday

Warm up 3x

200 m run or row

5 Inchworm

10 push up

10 Airsquat

20 Alt leg v up

WOD

On the Minute x 20 (5 Sets of Each):

Minute 1: 10 Burpees

Minute 2: 15 KBS

Minute 3: 10 HSPU(15xDbPP)

Minute 4: 40 Second Hollow Hold

WEDNESDSY 3-18-20

HBD TODD #TrueBD

Wednesday

6AM Cancelled For the rest of this week March 18-20 will be cancelled and we will updated on any classes further on.

8AM cancelled for Wednesday 3-18-20

5:30 HIIT Cancelled Tuesday/Thursday

Recap

•limit on 10 per class

•5:30 Crossfit class tues/Thursday to provide adequate social distance

•No Visitors, Drop in-s or new members. We will keep you updated.

•NO SHARING equipment including warm up equipment.

• Not feeling well or getting over a cold , travelled within 2 weeks? Take 14 days before coming to back.

WE ARE TRYING TO PROVIDE A SAFE PLACE FOR EVERYONE TO WORKOUT & CONTINUE AS A STESS OUTLET

SOCIAL DISTANCE NOT ISOLATION.

HAPPY BIRTHDAY TO KRISTEL BEDFORD AKA “HAMMER”

WARM UP

8 Minutes For Quality:

5 Push-ups

10 Wall Squats

200 Meter Row

CLEAN COMPLEX

WARMUP SETS

1. Perform Full Complex with Empty Bar

2. Perform Full Complex with Light Weight

On the 4:00 x 5 Rounds:

3 Unbroken Sets:

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

Repeat From Last Week

For clarity, we are holding onto the bar for all (9) reps. High Hang, Hang, Floor, three times through for the complex.

• Todays clean complexr is a repeat from last week

• The goal is to slightly increase your score

• Each round is 3 unbroken sets of 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

• These 9 reps are designed to be completed unbroken each round

• Rounds start every 4 minutes (0:00 – 4:00 – 8:00 – 12:00 – 16:00)

• Start around 40-45% of your 1RM Squat Clean and gradually increase weight as you go

WOD

AMRAP 6:

2 Single DB Reverse Lunges, 20 Double-Unders

4 Single DB Reverse Lunges, 20 Double-Unders

6 Single DB Reverse Lunges, 20 Double-Unders

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:

2 Single DB Power Snatches, 20 Double-Unders

4 Single DB Power Snatches, 20 Double-Unders

6 Single DB Power Snatches, 20 Double-Unders

Continue to add (2) power snatches per round

Midline 1x

Not For Time:

50 GHD Sit-ups

50 Rower Pike-ups

50 V-ups