Home Wod
5 RFT
10 russian kb swing
10 box jump
10 american kb swing
10 kb goblet squat
If you do not have a KB use any weight
if you can t jump on something do tuck jumps
Monday 4/20/2020
CrossFit Fundraiser
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters
Time cap: 20 minutes
The prescribed weight for the dumbbells is 35 lb. for women and 50 lb. for men. However, the workout can be performed with any weight that is suitable for your fitness level. If you don’t have access to dumbbells, any object you can safely move from the front-rack position in the bottom of a squat to over your head works just as well.
Here are some creative substitutes:
Dumbbell of a different weight
Plastic milk jug
Can of food
Water bottle
Kettlebell
In lieu of an AbMat, roll up a towel to place underneath the small of your lower back.
If you don’t have a box, use a sturdy stool, bench, or stair step.
Wednesday 4/15/2020
Home Wod
BUY-IN 4 min run (2min out and back)
clock then starts
8 min amrap
4 push ups
20 air squats
6 push ups
20 air squats
8 push ups
20 air squats
keep adding 2 push-ups until amrap is over
then,
BUY-OUT -4 min run (2min out and back)
Tuesday 4/14/2020
CrossFit Fundraiser
For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
Time cap: 15 minutes
https://games.crossfit.com/workouts/open/2021/2
* The sequence for this workout is 100 double-unders followed by 21 burpees, then 75 double-unders followed by 15 burpees, and finally, 50 double-unders followed by 9 burpees.
* Your score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 15-minute time cap.
* For both movements, choose a modification that allows you to execute the range of motion that meets your skill level for the duration of the workout.
AB Challenge - DAY 2
100 reps of AB Movements
(see video)