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)
Monday 4/13/2020
Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
20 alt lunges (L+R=2)
boot strapper 5x
Home Wod
4 RFT
1 min for each movement
1 min max hRpu max
1 min max Box Jump (tuck jumps)
1 min max DB Push Press (hspu/hold)
1 min max Sit ups
1 min max REST
record total score
Saturday 4/11/2020
10:00am Special Partner WOD on ZOOM
See WcG Box Talk for ZOOM info to join the wod