FROM HERE ON OUT, WHILE THE GYM IS CLOSED, THURSDAYS AND SUNDAYS WILL BE REST DAYS.

IF YOU ARE RECEIVING INDIVIDUAL PROGRAMMING YOU CAN STILL EMAIL COACH DEREK FOR WODS ON THESE DAYS.

IF YOU ARE FOLLOWING THE BLOG YOU CAN ALWAYS MAKE UP A PAST WOD OR USE ANY OF THE OTHER OPTIONS LISTED BELOW.

WOD: 05/07/20

REST DAY

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

Our coaches can’t wait to see you in class again!

In the meantime, keep up the good work!

WOD:   05/06/20

Movement Demos will be posted to our Instagram and Facebook Stories

CROSSFIT TRAIN AT HOME

Warm-up:
3 rounds of:
10  Object Swings, R
10 Object Swings, L
10 Jumping Air Squats

WOD:

18 minute AMRAP of:
9 Object Snatches, R
9 Object Snatches, L
60 Double-under Taps

Cash Out:
Bent Over Object Row
5 sets of 10

CHECK OUT EPISODE 5 OF COACH TANNA’S CROSSFIT KIDS “AT HOME”!

Please share this video to everyone that you know with school age kids! Let’s keep them active!

Parents and kids alike can benefit greatly from exercising during these secluded times.

WOD: 05/05/20

Movement Demos will be posted to our Instagram and Facebook Stories

CROSSFIT TRAIN AT HOME

Warm-up:
10-9-8-7-6-5-4-3-2-1 reps of:
Plank Up/Downs
Lunges

WOD:

Strict Press 10-10-10-10-10 reps

Push Press 10-10-10-10-10 reps

Push Jerk  10-10-10-10-10 reps

*use any heavy object for the lifts.

Cash Out:
Tabata Hollow Hold
Tabata Sit-ups

WOD:   05/04/20


Movement Demos will be posted to our Instagram and Facebook Stories

CROSSFIT TRAIN AT HOME

Warm-up:
5 Minute AMRAP:
15 Foot Bear Crawl
10 Squats
5 Push-ups

WOD:

“Manuel” at Home

3 rounds of:

3 minutes of Handstand Shoulder Taps

2 minutes of squats

2 minutes of push-ups

3 minutes to run 400 meters

Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round.

Cool Down:
Lat Stretch
Pec Stretch
Froggy Groin Stretch

FROM HERE ON OUT, WHILE THE GYM IS CLOSED, THURSDAYS AND SUNDAYS WILL BE REST DAYS.

IF YOU ARE RECEIVING INDIVIDUAL PROGRAMMING YOU CAN STILL EMAIL COACH DEREK FOR WODS ON THESE DAYS.

IF YOU ARE FOLLOWING THE BLOG YOU CAN ALWAYS MAKE UP A PAST WOD OR USE ANY OF THE OTHER OPTIONS LISTED BELOW.

WOD: 05/03/20

REST DAY

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

CHECK OUT EPISODE 4 OF COACH TANNA’S CROSSFIT KIDS “AT HOME”!

Please share this video to everyone that you know with school age kids! Let’s keep them active!

Parents and kids alike can benefit greatly from exercising during these secluded times. 

WOD:   05/02/20


Movement Demos will be posted to our Instagram and Facebook Stories

CROSSFIT TRAIN AT HOME

Warm-up:
12-9-6-3
Plank Burpees
Air Squats
Object Presses

WOD:

10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of object thrusters
Rest 30 seconds

Cash Out:

Tabata Alternating V-ups

WOD:   05/01/20

Movement Demos will be posted to our Instagram and Facebook Stories

CROSSFIT TRAIN AT HOME

Warm-up:
3 Rounds:
5 Push ups
10 Squats
10 Step ups

Warm up pistols by starting with something easy and progressing to the version being done in the workout.

WOD:

Complete as many rounds as possible in 20 minutes of:
10 Clapping Push-ups
20 Pistols, alternating
10 Step-ups, high or weighted

Cool Down:
1 Set Max Plank Hold
Cobra Stretch
Hamstring Stretch

FROM HERE ON OUT, WHILE THE GYM IS CLOSED, THURSDAYS AND SUNDAYS WILL BE REST DAYS.

IF YOU ARE RECEIVING INDIVIDUAL PROGRAMMING YOU CAN STILL EMAIL COACH DEREK FOR WODS ON THESE DAYS.

IF YOU ARE FOLLOWING THE BLOG YOU CAN ALWAYS MAKE UP A PAST WOD OR USE ANY OF THE OTHER OPTIONS LISTED BELOW.

WOD: 04/30/20

REST DAY

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:   04/29/20

Movement Demos will be posted to our Instagram and Facebook Stories

CROSSFIT TRAIN AT HOME

Warm-up:
8 Min AMRAP:
100m Run
10 Plank Burpees
8 Squats
6 Object rows

WOD:
Five rounds for time of:
Run 400 meters
20 Burpees
15 Bent over row

Cool Down:
60 Second pec stretch per arm
60 Second lat stretch per arm
60 Second hip-quad-wall stretch per leg

CHECK OUT EPISODE 3 OF COACH TANNA’S CROSSFIT KIDS “AT HOME”!

Please share this video to everyone that you know with school age kids! Let’s keep them active!

Parents and kids alike can benefit greatly from exercising during these secluded times. 

WOD:   04/28/20


Movement Demos will be posted to our Instagram and Facebook Stories

CROSSFIT TRAIN AT HOME

Warm-up:
6 Minute EMOM:
Odd: Object Push Press
Even: V-Ups

WOD:

42-36-30-24-18-12-6 reps of:
Sit-ups
Strict Object Press

Cash Out:
42-30-18
Double taps
21-15-9
Mountain Climbers