Friday 200417

CrossFit Rx – CrossFit

Announcement

Join us for a coach-led @ home Zoom workout!! Click on the link below to hop in on the fun.

7AM: https://zoom.us/j/423078470?pwd=RENoaHZ0RklrMHdreHlxYU4va3RiZz09

5PM: https://zoom.us/j/388168884?pwd=MzgrTStKVWJtVjB5L0kvRmtydHNwQT09

Meeting PW: 577693

Metcon (AMRAP – Reps)

https://youtu.be/GIWAozaOPE0

+

https://youtu.be/B_2DDn8NREo

+

2min AMRAP:

50 Double Unders (60 singles)

75′ Walking Lunge (50’ front rack walking lunge or 24 lunge steps in place)

AMRAP Object Facing Burpees in remaining time

rest 1min

x continue amrap until you reach 75 total burpees completed

+

Do something hard today. Something that you will most likely fail when you try it. Trying and failing is how we learn and grow, so get out of your comfort zone whenever you can today!

Thursday 200416

CrossFit Rx – CrossFit

Metcon (AMRAP – Rounds)

https://youtu.be/u4qzb2I8U7k

+

3 minute AMRAP of Bear Crawls

Rest 90s

*alternate every 25ft with forward/backward

3 minute AMRAP of broad jumps

Rest 90s

3 minute AMRAP of V-ups

+

Whether you are staying home with family or alone, make time to connect and spend time with your loved ones. You may be thinking “I spend EVERY second of EVERY day with them, of course we are together” but what I mean is – put away your phone or laptop and do something as a family – puzzles or games, baking, walking the dog, bike rides, for example. For those of you who need to connect virtually, you can start a book club with your friends, do workouts via FaceTime, or even watch a movie together on Zoom.

Wednesday 200415

CrossFit Rx – CrossFit

Announcement

Join us for a coach-led @ home Zoom workout!! Click on the link below to hop in on the fun.

7AM: https://zoom.us/j/423078470?pwd=RENoaHZ0RklrMHdreHlxYU4va3RiZz09

5PM: https://zoom.us/j/388168884?pwd=MzgrTStKVWJtVjB5L0kvRmtydHNwQT09

Meeting PW: 577693

Metcon (No Measure)

On the 3:00 x 7 Rounds:

12 Alternating Dumbbell Power Snatches (odd object ground to overhead)

6 Burpees over Dumbbell (odd object)

12 Dumbbell Step-Back Lunges (Lunges w/ odd object)

6 Burpees over Dumbbell (odd object)

*12 power snatches/ front rack reverse lunges

+

3 Rounds:

:30s Max Double DB Row

:30s Max Clap Pushups

:30s Max Double DB Romanian DL

:30s Max Pushups

+

Cool down thoughts:

Two easy bulk-cook carb options are

– white rice (use a rice cooker or an Instant Pot)

– steamed sweet potatoes or russet potatoes (the Instant Pot gets this done quick)

This takes zero prep time and about 20 minutes total of cook time.

What is your go to bulk food item?

Tuesday 200414

CrossFit Rx – CrossFit

Announcement

Join us for a coach-led @ home Zoom workout!! Click on the link below to hop in on the fun.

7AM: https://zoom.us/j/423078470?pwd=RENoaHZ0RklrMHdreHlxYU4va3RiZz09

5PM: https://zoom.us/j/388168884?pwd=MzgrTStKVWJtVjB5L0kvRmtydHNwQT09

Meeting PW: 577693

Metcon (Time)

https://youtu.be/iLs2Y2NyTb0

+

Jump, Push, Jump, Push

50-40-30-20-10:

Jumping Air Squats

25-20-15-10-5:

Hand Stand Push-ups

+

Cool down thoughts:

Everything But the Bagel seasoning is super versatile – lately I’ve been putting it on ground beef, but I’ve seen it used on everything from scrambled eggs to sweet potatoes. Check for it at Costco before you run over to Trader Joes! What’s your go to seasoning??