WOD: 04/07/20
Movement Demos will be posted to Instagram and Facebook Stories
Warm-up:
Agility
50’ length, down and back
3 rounds of:
High Knees
Butt Kicks
Hamstring March
Skip
Burpee Broad Jump
WOD:
For time:
Run 800m
80 Air Squats
Run 800m
60 Jumping Lunges
Run 800m
40 Weighted Squats
*Hold the heaviest object you safely can!
Cool Down:
Straddle Stretch x 3:00
Pike Stretch x 2:00
Calf Wall x 1:30/side
WOD: 04/06/20
Movement Demos will be posted to our Instagram and Facebook Stories
Warm-up:
20-15-10-5 reps of:
Plank Up/Downs
Lunges
Object Deadlifts
WOD:
For time:
21-15-9 reps of:
Burpee Step-ups
Object Ground to Overhead
Then,
21-15-9 reps of:
Squats with Object
Burpees Over Object
Cash Out:
3-5 sets of:
10 Bulgarian Split Squats, each leg
*Check out the Instagram story for a demonstration.
WOD: 04/05/20
Option 1: Rest
Option 2: Make up a past WOD
Option 3: Stretch for 30 minutes
Option 4: Walk for 60 minutes or Run for 30 minutes
Option 5: Work on a Skill for 20 minutes, i.e. Handstands
WOD: 04/03/20
Movement Demos will be posted to Instagram and Facebook Stories
Warm-up:
5 rounds of:
5 Strict Burpees
5 Walking Lunges
5 Object Deadlifts
5 Object Hang Snatches
WOD:
10-min. AMRAP:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm
♀ 35 lb. ♂ 50 lb.
*use any object that you can snatch in place of the dumbbell.
Cash Out:
10 minute EMOTM of:
odd: Max Chair Dips
even: Max Pistols
*stay safe and practice quality movement over quantity.
The sequence for this workout is 10 squats followed by 9 snatches with the right arm. Then, 10 push-ups followed by 9 snatches with the left arm. Once you complete the round, return to the squats and continue working until you reach the 10-minute time cap.
If you don’t have access to dumbbells, choose an object you can safely move from the ground to overhead in one motion. For all three movements, choose a weight or modification that allows you to work continuously within the range of motion for the duration of the workout.
Your score will be the total number of repetitions completed before the 10-minute time cap.
The prescribed weight of 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 take from the ground 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
For your convenience, the prescribed weights in kilograms are 15 kg (35 lb.) and 22.5 kg (50 lb.)
Be sure you have adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.
To view a detailed workout description, movement standard description, and scorecard follow this link:
https://games-assets.crossfit.com/CFG20%20SYLB%20Scorecard_Workout1_V6.pdf
The Support Your Local Box Fundraiser is a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. The temporary closures and distance between us cannot keep this community apart. Affiliates around the world have demonstrated this through their actions over the past few weeks. Now, the entire CrossFit community has an opportunity to come together in support of our affiliates.
Over a three-week period, CrossFit will release three classic and accessible workouts that can be performed by participants of any ability level. Everyone who participates will have their name displayed on the community leaderboard and will be able to create smaller leaderboards among friends, family, and other members of their affiliate using leaderboard hashtags.
Registration will take place on games.crossfit.com/open beginning on or before Wednesday, April 1, and will remain open for the duration of the competition. The first workout will be released on Friday, April 3.
Anyone can participate in the Support Your Local Box Fundraiser. Payment is not required. We understand that many face financial difficulties at this time and want everyone to have the opportunity to participate without barriers. Your participation is, in itself, a strong form of support and encouragement to the affiliate community.
When you register, you will have the option to select a contribution amount ranging from $20 to $1,000 or participate at no cost. Participants can also select the affiliate they would like to receive their contribution. When the competition closes, the proceeds will be distributed to affiliates in accordance with their roster of supporters. CrossFit, Inc. will distribute all registration funds to the designated affiliates.
Every CrossFit affiliate, trainer, and participant has been impacted by COVID-19, but we recognize some gyms will have greater needs than others in the coming weeks and months. All participants can use social media to direct and encourage contributions to their own affiliate or another affiliate in the community that needs our help. This is also an opportunity to rally family and friends to participate in this accessible event.
Support Your Affiliate: If your affiliate is in great need, select your affiliate in the registration process to have your registration pass directly to your box.
Support a Box in Need: If your affiliate is in a relatively strong position, this is an opportunity to support those less fortunate by partnering with a box or boxes in the hardest hit areas and channeling aid to them.
When you log your scores add yourself to the CrossFit Train Leaderboard,
use the hashtag #crossfittrain97333
The Support Your Local Box Fundraiser is a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. The temporary closures and distance between us cannot keep this community apart. Affiliates around the world have demonstrated this through their actions over the past few weeks. Now, the entire CrossFit community has an opportunity to come together in support of our affiliates.
Over a three-week period, CrossFit will release three classic and accessible workouts that can be performed by participants of any ability level. Everyone who participates will have their name displayed on the community leaderboard and will be able to create smaller leaderboards among friends, family, and other members of their affiliate using leaderboard hashtags.
Registration will take place on games.crossfit.com/open beginning on or before Wednesday, April 1, and will remain open for the duration of the competition. The first workout will be released on Friday, April 3.
Anyone can participate in the Support Your Local Box Fundraiser. Payment is not required. We understand that many face financial difficulties at this time and want everyone to have the opportunity to participate without barriers. Your participation is, in itself, a strong form of support and encouragement to the affiliate community.
When you register, you will have the option to select a contribution amount ranging from $20 to $1,000 or participate at no cost. Participants can also select the affiliate they would like to receive their contribution. When the competition closes, the proceeds will be distributed to affiliates in accordance with their roster of supporters. CrossFit, Inc. will distribute all registration funds to the designated affiliates.
Every CrossFit affiliate, trainer, and participant has been impacted by COVID-19, but we recognize some gyms will have greater needs than others in the coming weeks and months. All participants can use social media to direct and encourage contributions to their own affiliate or another affiliate in the community that needs our help. This is also an opportunity to rally family and friends to participate in this accessible event.
Support Your Affiliate: If your affiliate is in great need, select your affiliate in the registration process to have your registration pass directly to your box.
Support a Box in Need: If your affiliate is in a relatively strong position, this is an opportunity to support those less fortunate by partnering with a box or boxes in the hardest hit areas and channeling aid to them.
WOD: 04/03/20
Movement Demos will be posted to Instagram and Facebook Stories
Warm-up:
:30 Plank
15 Bend n’ Bows
:30 Plank
15 Air Squats
:30 Plank
15 Hollow Rocks
:30 Plank
WOD:
Practice Picking something up for 10 minutes
-If it’s light do higher reps-If its heavy practice how to pick it up efficiently
*use a spouse, a heavy box, etc.
For max reps:
Sit-ups for 3 minutes
Burpees for 3 minutes
Handstand Hold for 3 minutes
Sit-ups for 2 minutes
Burpees for 2 minutes
Handstand Hold for 2 minutes
Sit-ups for 1 minute
Burpees for 1 minute
Handstand Hold for 1 minute
*accumulate as much time in a handstand as possible.
Cool Down:
Pike Stretch x 3:00
Cobra Stretch x 2:00
Downward Dog x 2:00
WOD: 04/02/20
Option 1: Rest
Option 2: Make up a past WOD
Option 3: Stretch for 30 minutes
Option 4: Walk for 60 minutes or Run for 30 minutes
Option 5: Work on a Skill for 20 minutes, i.e. Handstands
The Support Your Local Box Fundraiser is a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. The temporary closures and distance between us cannot keep this community apart. Affiliates around the world have demonstrated this through their actions over the past few weeks. Now, the entire CrossFit community has an opportunity to come together in support of our affiliates.
Over a three-week period, CrossFit will release three classic and accessible workouts that can be performed by participants of any ability level. Everyone who participates will have their name displayed on the community leaderboard and will be able to create smaller leaderboards among friends, family, and other members of their affiliate using leaderboard hashtags.
Registration will take place on games.crossfit.com/open beginning on or before Wednesday, April 1, and will remain open for the duration of the competition. The first workout will be released on Friday, April 3.
Anyone can participate in the Support Your Local Box Fundraiser. Payment is not required. We understand that many face financial difficulties at this time and want everyone to have the opportunity to participate without barriers. Your participation is, in itself, a strong form of support and encouragement to the affiliate community.
When you register, you will have the option to select a contribution amount ranging from $20 to $1,000 or participate at no cost. Participants can also select the affiliate they would like to receive their contribution. When the competition closes, the proceeds will be distributed to affiliates in accordance with their roster of supporters. CrossFit, Inc. will distribute all registration funds to the designated affiliates.
Every CrossFit affiliate, trainer, and participant has been impacted by COVID-19, but we recognize some gyms will have greater needs than others in the coming weeks and months. All participants can use social media to direct and encourage contributions to their own affiliate or another affiliate in the community that needs our help. This is also an opportunity to rally family and friends to participate in this accessible event.
Support Your Affiliate: If your affiliate is in great need, select your affiliate in the registration process to have your registration pass directly to your box.
Support a Box in Need: If your affiliate is in a relatively strong position, this is an opportunity to support those less fortunate by partnering with a box or boxes in the hardest hit areas and channeling aid to them.
WOD: 04/01/20
Movement Demos will be posted to Instagram and Facebook Stories
Warm-up:
5 rounds of:
:30 Plank
:30 Slow Air Squats
WOD:
Complete as many rounds and reps as possible in 20 minutes of:
5 Push-ups
10 Grasshoppers
15 Air Squats
Cool Down:
Tabata Right Side Plank
Rest 1 minute
Tabata Left Side Plank
WOD: 03/30/20
Movement Demos will be posted to Instagram and Facebook Stories
Warm-up:
3 rounds of:
10 Walking Lunges
10 Plank Burpees
10 Sit-ups
WOD:
Turkish Get-up 3/3 x 5 sets
*use anything you can hold on to, if it’s light focus on your movement quality.
For time:
60 Jumping Lunges
50 Bent over Rows
40 Burpees
20 Strict Handstand Push-ups
10 Turkish Get-ups
*Row any heavyish object that you can hold onto. Textbooks, gallon jugs, etc.
Cool Down:
Downward Dog x 2:00
Straddle wall Stretch x 3:00
The individualized and “At Home” workouts are getting a make-over.
Both the “At Home” and Individualized WODs will now be versions of the same workout. All your individualized workouts will be modifications of the same WOD according to the equipment and space that you have. You may also receive addition strength or skill work depending on equipment.
The goal of this is to bring all of you together around the same workout, just like any normal day at Train.
You will all be able to use SugarWod to log your results each day and we encourage you to comment and fist bump on each others scores as much as possible!
If you are getting individual WODs you will still be receiving them via email directly from Coach Derek. Your programming Coaches: Austin, Tanna, Hernandez, Charlie, or Elliott will also remain the same.
Every Thursday and Sunday will be a programmed in Rest Day. That does not mean that you have to rest on that day, it just means there will not be a regular WOD posted on that day. If you do plan to workout on a rest day simply make-up an old workout that you missed.
WOD: 03/30/20
Movement Demos will be posted to Instagram and Facebook Stories
Warm-up:
6 minute AMRAP of:
12 Air Squats
12 Single Leg Hops, each leg
12 Hollow Rocks
WOD:
“Annie” at home
100-80-60-40-20 reps of:
Lateral Line Hops
50-40-30-20-10 reps of:
Sit-ups
“Karen” at home
For time:
200 Squats Holding a heavy object
*aim for at least 20-ish pounds.*a bag of books, box of christmas decorations, dog, etc.
Cool Down:
Hip/Quad/Wall x 2:00/side
Deep Lunge x 2:00/side
Cobra Stretch x 2:00
WOD: 03/29/20
Movement Demos will be posted to Instagram and Facebook Stories
Warm-up:
10-8-6-4-2 Reps of:
Plank Up Downs
Bend and Bows
Jumping Squats
WOD:
Death by Burpees
*1 the first minute, 2 the second minute, 3 the third…..
Cash Out:
3 Sets of 1 Minute Plank
*Rest 30 Seconds Between Sets.
*Choose hardest Plank possible.
