CrossFitWOD

Diner served…bring your Plate

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AT HOME FITNESS Live coached WOD on Zoom @ 12PM & 530PM. click the link to join—-> https://zoom.us/j/491227192

We started a Quarantine Social Group on Facebook to keep people connected. You can post anything that you think other members would enjoy. Maybe it’s a workout you did at home, a recipe you tried, an article you found interesting, or a funny meme. Really anything at all! https://www.facebook.com/groups/194681291984319/

Warm-up
Alternating Tabata
8 sets of 20on:10off

A. Jump Rope
B. Ab Exercise
Flutter kicks
Double Crunch
Scissor Kicks
Ceiling Stomp
*4 sets of jump rope separated by a different ab exercise each time.

Then 10 of each Movement in the WOD (back and forth is 1 for the Russian twists)

Accessory
3×10 Reps of Each
Weighted Glute Bridge
Bridge Floor Press

Plate WOD
5 Rounds
1 minute stations: No rest between Stations
Jump Rope or Plate hops
Plate ground to Overhead
Plate Russian Twists
Plate Thrusters
Plate Plyo Push-ups

1 Minute Rest between rounds

*Plate Ground to Overhead and Plate Thrusters are interchangeable with Single Arm C&J/Snatch and Single Arm Thrusters 50|35.

Extra Work
EMOM10
Odd – 30s Pull Up Hang
Even – 30s Handstand Hold or Wall Plank Hold




Sundaze

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AT HOME FITNESS – Check SugarWOD app for coaching videos and Download Zoom and click the link —-> https://thl.zoom.us/j/504206333 for a Virtual Coached WOD at noon.

Also, take a look at our No Equipment, No Problem WOD DOC for various workouts. 

Warm Up
1 Min of each
-Plate Fast Feet
-Russian Push Ups or Plank Up to Push Up
-Pull Overs
-Lateral Box Step Overs

Stretch Upper Body, Calves & Hip Flexors

Strength
EMOM15 –
10 Object Pull-Over
10 Bent Over Row
10 Weighted Sit-Ups

WOD
10 rounds
3 Clean and Jerks 155|105
6 Box/Ledge Jumps
9 Air Squats

*Sub 3 each side if using a single object

ADV – 185|125




Run, Swing, Lunge, Repeat

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AT HOME FITNESS – Check SugarWOD app for coaching videos and download Zoom and click the link —-> https://thl.zoom.us/j/504206333 for a Virtual Coached WOD at NOON. 

Also, take a look at our No Equipment, No Problem WOD DOC for various workouts.

Warm Up
1 Minute each: No Rest
3 way Lunge
Single Leg Deadlift Right
Plank Up

3 way Lunge
Single Leg Deadlift Left
Hollow Hold

-Worlds Greatest Stretch – 30s+ in each position
-Straight Arm Lat stretch on a box, chair or kb.

WOD
800m run
40 Kettlebell/Object swings
40 Weighted Lunges

600m Run
30 Kettlebell/Object swings
30 Lunges

400m Run
20 Kettlebell/Object swings
20 Lunges

200m Run
10 Kettlebell/Object swings
10 Lunges

Extra Work
Weekly Challenge #1 – Week 2
Accumulate 5 Minutes in an active Squat hold.

ADV – add weight in the Goblet position




Fri-YAY!…Can’t Wait to Spend the Weekend at Home :/

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Can we PLEASE get back to this soon?

AT HOME FITNESS – Check SugarWOD app for coaching videos and download Zoom and click the link —-> https://thl.zoom.us/j/504206333 for a Virtual Coached WOD at NOON. 

Warm-up
45 on 15 off
High knees
Air squats
Odd object strict press
Odd object bent over row

Butt Kickers
Squat jumps
Odd object overhead hold or HS Hold
Odd object bent over row

Core
2 rounds
1 minute forearm plank
1 min side left
1 min side right
*Challenge yourself to transition between movements without coming down.

Strength
EMOM10
Back Squat or Front Squat- 2 Reps

Can sub a goblet squat or hug squat and up the reps to something challenging

WOD
21-15-9
Shoulder to Overhead 135|95
100 Double Unders

If doing single arm
30-20-10 split reps between arms

Sub 100 plate hops, can use anything 2-3 inches off the floor

Extra Work
100 Single Arm Overhead Lunges
EMOM 5 Lateral Squat Jumps over your Weight




Core War

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QUARANTINE Accountability CHALLENGE – Rolling sign up so feel free to join at anytime. The goal of this challenge is to maintain routine, exercise, nutrition, sanity and community while in self isolation.

AT HOME FITNESS – Check SugarWOD app for coaching videos and download Zoom and click the link —-> https://thl.zoom.us/j/504206333 for a Virtual Coached WOD at NOON.

Warm Up
50s on 10s off
Alt bird dog from toes
Lateral Plate Hops
Odd Object Deadlift
Odd Object Hip Raises
Odd Object Deadlift High Pull
Tuck Jumps
Alt bird dog from toes

Midline
In 2 minutes Complete
50 Hollow Rocks
And in the remaining time
Complete a plank hold

Rest 30 seconds

In 2 minutes Complete
40 Sit-ups
And in the remaining time
Complete a plank hold

Rest 30 seconds
In 2 minutes Complete
30 V-ups
And in the remaining time
Complete a plank hold

WOD
“Christine”
3 Rounds
500m Row
15 Bodyweight Deadlifts
21 Box Jumps 24|20

At Home “Christine”
3 Rounds
Run -1 Minute Out & 1 Minute In
-Or 500m Row
-Or 30 Burpees
-Or 20/15 Calorie Bike
15 Deadlifts*
21 Box Jumps or Tuck Jumps OR Plate|Step hops

*Double the Deadlifts if you have a lighter object




Fitness Distancing = No Rep

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QUARANTINE Accountability CHALLENGE – Rolling sign up so feel free to join at anytime. The goal of this challenge is to maintain routine, exercise, nutrition, sanity and community while in self isolation.

AT HOME FITNESS – Check SugarWOD app for coaching videos and Download the Zoop App and click the link —-> https://thl.zoom.us/j/504206333 for a Virtual Coached WOD at NOON.  Can’t make the class?  Find our At Home Fitness Classes on our YouTube page.

Also, take a look at our No Equipment, No Problem WOD DOC for various workouts. 

Take a look at our No Equipment, No Problem WOD Document for various workouts.

It’s amazing how many barbells, db’s & kb’s made their way outside the walls of the box and into your homes.  While they are in your possession we want to make sure that we can continue to provide Movement Coaching to help you move better. If you are interested in receiving specific coaching on anything, let us know or simply film yourself and direct message us on Instagram.

Warm Up
2 Rounds
30s on: 10s Rest
-Plank ups onto Box|Chair|Bench|Plate
-Goblet Squat
-Scap Push Ups
-Cobras
-Curl to Press

Strength
EMOM15
1. 5 Bench|Floor Press
2. 5 Bent-over Row
3. Rest

*If you only have light weight increase the reps to 10.
*This can be single arm, if so 5 each side

WOD
10-9-8-7-6-5-4-3-2-1
Hang Clean 115|80 or DB/Odd Object Curl
Thruster
Single Leg Alternating V-Ups x2

Extra Work
800m sprint
600m Sprint
400m sprint
200m Sprint
Rest 1:1 or walk around the track once between each

Jump Rope Option
200 dubs or 400 Singles
150 dubs or 300 Singles
100 dubs or 200 Singles
50 dubs or 100 Singles
Rest 1:1




Tabata Errything

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StudMuffins

Schedule Update – ZOOM LIVE WOD at 630am Today

QUARANTINE Accountability CHALLENGE – Rolling sign up so feel free to join at anytime. The goal of this challenge is to maintain routine, exercise, nutrition, sanity and community while in self isolation.

AT HOME FITNESS – Check SugarWOD app for coaching videos and Download the Zoop App and click the link —-> https://thl.zoom.us/j/504206333 for a Virtual Coached WOD will be held at 630am today.  Can’t make the class?  Find our At Home Fitness Classes on our YouTube page.

Also, take a look at our No Equipment, No Problem WOD DOC for various workouts. 

Warm-up
1 Minute Each: No Rest
-Jump Rope or Plate Hops
-Side Hip Raises Right
-GrassHoppers
-Side Hip Raises Left
-Sumo Deadlift High Pull
-Inchworms

Glute Work
3 Rounds
30s RL Glute bridges
30s LL Glute bridges
30s Full Glute Bridges
30s Glute Bridge Walkouts
30s Rest

ADV – if you have a mini stretch band put it around the top of your knees for the bridge variations and focus on driving out and not letting the knees collapse.

WOD
Tabata
8 Rounds of
20s work: 10s Rest
Jump Rope or Mountain Climbers or Plate Hops
Swings 2|1.5
Air Squats
Stick Sit-ups
Burpees

Rest 1 Minute between each Tabata

Score = Sum of the lowest number of reps each round

Extra Work
Work up to a Heavy-ish Turkish Get Up – Awkward Objects Encouraged




Motivation Monday

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QUARANTINE Accountability CHALLENGE – Rolling sign up so feel free to join at anytime. The goal of this challenge is to maintain routine, exercise, nutrition, sanity and community while in self isolation.

AT HOME FITNESS – Check SugarWOD app for coaching videos and Download the Zoop App and click the link —-> https://thl.zoom.us/j/504206333 for a Virtual Coached WOD at noon.  Can’t make the class?  Find our At Home Fitness Classes on our YouTube page.

Also, take a look at our No Equipment, No Problem WOD DOC for various workouts. 

Take a look at our No Equipment, No Problem WOD Document for various workouts.

It’s amazing how many barbells, db’s & kb’s made their way outside the walls of the box and into your homes.  While they are in your possession we want to make sure that we can continue to provide Movement Coaching to help you move better. If you are interested in receiving specific coaching on anything, let us know or simply film yourself and direct message us on Instagram.

Warm Up
2 Rounds – 50s on 10off
-High Knees
-Single Leg Hip Raises Right – Shoulders on box or odd object if accessible
-Burps
-Single Leg Hip Raises left
-Plank Walk Outs

2 Rounds of 10 Y’s, T’s I’s & W’s

At Home Strength
EMOM12
Single Leg Deadlift

Odd- RL 5 Reps
LL- LL 5 Reps

-Single leg deadlifts are easy to do with a single object.
-If you only have light weight, double the reps

Conventional Strength
E2MOM12
3 Reps Deadlift or Sumo Deadlift

WOD
EMOM16
Odd Minutes -100m Hill sprint (20-30s) or odd object run
Even Minutes- 5 strict pull-ups or 10 Push-ups

ADV – Add weight or reps to Pull ups. Perform Push Ups with hands on 1 or 2 odd objects, feet elevated or try 5 single arm push ups on each side.

If you don’t have hill accessibility sub the following
Odd object Run
10 Bulgarian Split Squats

Extra Work
Accumulate 3 Minutes in a Wall Facing Handstand Hold in as fewest sets as possible.

ADV – 5 Minutes




Air Daps

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Missing those Daps around inside and outside of the Box

QUARANTINE Accountability CHALLENGE – Rolling sign up so feel free to join at anytime. The goal of this challenge is to maintain routine, exercise, nutrition, sanity and community while in self isolation.

AT HOME FITNESS – Follow the track on the SugarWOD App – Coaching Videos can be found right on our app and on our Youtube Channel.  Live coached WOD on the Zoom App at NOON. click the link to join—-> https://thl.zoom.us/j/504206333 This can also be found in our Instagram.  All videos are uploaded to Youtube afterward if you are unable to make the live class.

Take a look at our No Equipment, No Problem WOD Document for various workouts.

We’re working on a Quarantine Accountability Challenge in the event that we are unable to get back into the gym in the immediate future. This would include a host of things not limited to challenges of bodyweight moments for reps, static holds, steps, nutrition, at home workouts, etc… More to follow soon.

It’s amazing how many barbells, db’s & kb’s made their way outside the walls of the box and into your homes.  While they are in your possession we want to make sure that we can continue to provide Movement Coaching to help you move better. If you are interested in receiving specific coaching on anything, let us know or simply film yourself and direct message us on Instagram.

Warm UP
Burpee Breakdown

Strength
Alternating EMOM16*
Odd- 5 Box/Chair Squats
Even- Seated Strict Press, 3 each side

*Double the reps if you only have access to lighter weight

WOD
100 Alternating Weighted Step-ups for Time
EMOM
10 Box|Chair|Bench|Ring Dips

Workout Breakdown – every minute including at the 3-2-1 Go! you must complete 10 Dips.  With the remainder of the minute you accumulate Step Ups.  The Workout ends when you reach 100 Step Ups.

Coaches Tip – The dips should be challenging but should take no more than 2 sets each time – perform straight leg if possible, bent knee for scaling. To scale up, elevate your feet. Keep your elbows in and aim to get your shoulder below your elbow at the bottom of each rep.When choosing your weight for step ups, pick something you can complete  around 10 step ups in a minute – shooting for a 8-15 Min WOD.

 




Squad

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Squad

AT HOME FITNESS – Follow the track on the SugarWOD App – Coaching Videos can be found right on our app and on our Youtube Channel.  Live coached WOD on the Zoom App at noon. click the link to join—-> https://thl.zoom.us/j/504206333 This can also be found in our Instagram.  All videos are uploaded to Youtube afterward if you are unable to make the live class.

Take a look at our No Equipment, No Problem WOD Document for various workouts.

We’re working on a Quarantine Accountability Challenge in the event that we are unable to get back into the gym in the immediate future. This would include a host of things not limited to challenges of bodyweight moments for reps, static holds, steps, nutrition, at home workouts, etc… More to follow soon.

It’s amazing how many barbells, db’s & kb’s made their way outside the walls of the box and into your homes.  While they are in your possession we want to make sure that we can continue to provide Movement Coaching to help you move better. If you are interested in receiving specific coaching on anything, let us know or simply film yourself and direct message us on Instagram.

Homework – Go out and guesstimate a 100m, 200m, 400m, 600m and 800m Run line for upcoming workouts

200m run should take under 1 minute
400m = 1:45
800m – 3:30 mins
This doesn’t have to be perfect. Use visual landmarks – telephone pole, street corner, fire hydrant. Make sure to run fast to keep up your social distancing efforts.

Warm Up
2 Rounds
-30s Air Squat
-30s Squat Jump
-30s Superman
-30s Superman Hold
-30s Lunges
-30s Lunge Jumps
-30s Plank Ups
-30s Plank Hold
-1 Minute Wall Sit

WOD
50 Single Arm snatches
50 Box jump|Stair Jump|Plate Jump|Step-ups
50 Single Arm Thrusters
50 Weighted sit-ups
30/25 Cal bike|50/40 calorie Row|600m or 3 minute Run

Rest 2 minutes

30 Single Arm snatches
30 Box jump|Stair Jump|Plate Jump|Step-ups
30 Single Arm Thrusters
30 Weighted Sit-Ups
15/10 cal bike|40/30 calorie Row|400m or 2 minute Run

Rest 2 Minutes

20 Single Arm snatches
20 Box jump|Stair Jump|Plate Jump|Step-ups
20 Single Arm Thrusters
20 Weighted Sit-ups
10/8 cal bike|30/20 calorie Row|200m or 1 minute Run

*Bike Cals are for the Assault. If you have a Schwinn or C2 X 1.5

If you are unable to Run, Row or Bike – complete 1 minute of Lateral Plate Hops, 1 Minute of Burps without the push up, 1 Minute of Jumping Jacks. 2nd round 30s of each, 3rd round 20s of each.

Extra Work
Accumulate 5 mins in the bottom of an active Squat in the least amount of sets as possible.

*Every time you break complete 5 Burpees

ADV – Weighted Goblet Squat




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