CrossFit, Bodywork, Sweat & Da Daily D WODs Tues May 26th 2020


Members please download the MINDBODY app to be ready to reserve your spot in class.

CrossFit:

A.) Deadlift (Week 1 of 4)
Every 4min. x 4 Rounds:
25/18 Cal Assault Bike 20/14 Cal Row
Immediately into;
**Deadlifts

Round 1: 5 at 50% of 1RM
Round 2: 5 at 65% of 1RM
Round 3: 5 at 75% of 1RM
Round 4: Max Unbroken Reps at 85% (shooting for more than 5)

B.) 15min. AMRAP:
10 Wall Balls (20/14lb.)
15 Sit-Ups
30 Double Unders

ADV is 7 Wall Balls at 30/20

If somehow you make it to 10 rounds before the 15min. mark, you can stop and just record your time.  Not sure if that’s possible or not, but I know theirs some serious sit-up and double under ninjas out there. So maybe you can?

Bodywork:

“Butts and Guts Marathon

Min. 1) Plank
Min. 2) Max Glute Bridges
Min. 3) Max Russian Twists
Min. 4) Max Fire Hydrant (Right)
Min. 5) Max Fire Hydrant (Left)

Repeat for 4 Total Rounds. (20min.)

I would like to ask a few things of you:
1.) Do not rush the glute bridges. Bring your hips up and hold for a second before you come down (like in the video I linked)
2.) You can go faster on the fire hydrants, but still, don’t go crazy fast. And I know what you’re thinking… This movement looks “dumb.” I thought so too, but it works the side of your glutes like nothing else if bodyweight is all you’re working with. SO GET EXCITED about some damn fire hydrants 🙂

Fire Hydrant Demo:
https://www.youtube.com/watch?v=hpOpkgebjFI

Glute Bridge Demo:
https://www.youtube.com/watch?v=CGV3c-X53Bg

Sweat:

A.) (15min. to finish…)
50-40-30-20-10
American KB Swings (53/35)
10-20-30-40-50
Wall Balls (20/14)

B.) (17-36min. to finish…)
10-20-30-40-50
Lateral Lunges with a 45/35lb bar
Push-Ups
Sit-Ups (with feet anchored on KB)

*Take your time on the lateral lunges. Good technique and LOW. Left + Right = 2 reps.

Da Daily D:

A.) 15min. to get as far as possible:
50-40-30-20-10
Double Unders
Sit-Ups

Immediately into;

B.) 10-20-30-40-50
Alt. DB Snatches 50/35lb.
Toes-To-Bar

The combo of TTB and Sit-Ups is going to make you VERY sore tomorrow. Just saying, so I wouldn’t worry too much about finishing it.

CrossFit, Bodywork, Sweat, Da Daily D WODs Mon May 25th 2020


Class reservations will be available 24 hours in advance on the app only.

CrossFit:

Hero WOD Murph: dedicated to Navy Lieutenant Michael Murphy of Patchogue, New York. Murphy was killed in Afghanistan on June 28th, 2005. The Murph WOD was one of Lieutenant Murphy’s favorites, and he originally named it Body Armor. … This WOD has become the commemorative workout for Memorial Day.

1 Mile Rununun
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

*Remember you need to come up with your own mile route that lands you at the gym

OR

“Chad”

For Time:
1,000 Step Ups onto 20 inch box wearing weighted pack. (45 lb / 35 lb)

Navy SEAL Chad Wilkinson, 43, stationed in Virginia Beach, VA, took his own life on October 29, 2018. Wilkinson was an active duty SEAL for 22 years.

Chad is survived by his wife, Sara. When Sara spoke at her husband’s funeral, she recounted a recent story when she walked into the garage to find Chad doing step-ups wearing a backpack. He was training to climb Aconcagua, the tallest mountain in South America, by doing 1,000 step-ups at a time.

Bodywork:

Zero Equipment Memorial Day “Murph”

For Time:
Run 1 Mile
100 Towel Rows
150 Push-Ups
200 Air Squats
Run 1 Mile

*I changed the numbers of the original “Murph” workout so that you are not destroyed for the week and since most of you haven’t done that much volume in a long time. If for any reason you can not run, you may sub the run out for 5min. of straight jumping jacks, up-downs, or jump rope if you have access to one. Since this is such a classic memorial day workout, I really wanted to program it and make it in such a way that most people could pull it off.  Enjoy! And have a great holiday weekend!

Sweat:

2 Rounds: (38min. total)

3min. AMRAP:
Max Calories of your choice

3min. AMRAP:
10 Push Press 95/65lb
10 Pull-Ups

3min. AMRAP:
Max Calories of your choice

3min. AMRAP:
10 Push Press 95/65lb
10 Toes-To-Bar

(2min. Rest After Each Section)

Earn that 2min. rest and WORK.

Cardio can be bike, row, ski, or double unders.

Da Daily D:

30sec. ON
30sec. OFF
Until you finish…

100 Strict Pull-Ups
200 Push-Ups (with hands on a set of DBs)
300 Air Squats

OR

30 sec on 30 sec off until you finish…

1,000 Step Ups

No weights today and a few Hero options for memorial day.
You may only work for 30sec. until there is a mandatory 30sec. break. GO hard on the 30sec!
On the Murph you may partition the movements anyway you like. Advanced would definitely be straight through as is.

CrossFit, Bodywork, Sweat & Da Daily D WODs Sat May 23rd 2020


Class reservations will be available 24 hours in advance on the app only. 

CrossFit:

In Teams of 2: Only 1 Person Works at a time.

30min. running clock…

3 Rounds:
40 Cal Assault Bike
40 Pull-Ups
immediately into;
3 Rounds:
40 Wall Balls 30/20
40 American KB Swings 70/53
immediately into;
3 Rounds:
40 Burpees
40 Push Press 95/65
Immediately into;
Max Double Unders in remaining time. “You do 30, I do 30 rep scheme.”

Bodywork:

“The Big Sexy”

For Time:
100 Jumping Jacks
90 Second Plank
80 Glute Bridges
70 Russian Twists
60 Second Wall Sit
50 Sit-Ups
40 Lateral Lunges
30 Chair Dips
20 Mt. Climbers
10 Burpees
20 Mt. Climbers
30 Chair Dips
40 Lateral Lunges
50 Sit-Ups
60 Second Wall Sit
70 Russian Twists
80 Glute Bridges
90 Second Plank
100 Jumping Jacks

Make sure you put a solid 30-40min. aside for this one! Enjoy!

Russian Twists – L+R = 1 rep
Lateral Lunges – L+R = 2 reps
Mt. Climbers – L+R = 1 rep

Sweat:

Sweat Marathon 🙂

35min. to finish…
3 Rounds:
20 Alt. DB Snatches 50/35lb.
15 Wall Balls (20/14)
10 Burpee Deadlifts 50/35s

50/35 Cal Assault Bike or 800m Run

2 Rounds:
20 Alt. DB Snatches 50/35lb.
15 Wall Balls (20/14)
10 Burpee Deadlifts 50/35s

50/35 Cal Row or 800m Run

1 Round:
20 Alt. DB Snatches 50/35lb.
15 Wall Balls (20/14)
10 Burpee Deadlifts 50/35s

Not a team workout.

If you want to RX+ the Snatches, swap out the 20 reps for 10 and use a 70lb for men and 50lb for women. Looks SUPER fun! Enjoy!

Da Daily D:

2 Rounds For Time:
50 Pull-Ups
50 Alt. DB Lunges 45/30s
50 Double Unders
50 Sit-Ups

Cashout: 100 Bodyweight Dips. Use a box or ledge and make sure you get full range of motion. You may only get 10 at a time, but that’s fine! Just get it done 🙂

 

CrossFit, Bodywork, Sweat & Da Daily D WODs Fri May 22nd 2020


Members please download the MINDBODY app to be ready to reserve your spot in class.

CrossFit:

Spending 8min. at each station with NO REST between stations (40min. straight through):

1.) Climb to a Heavy Power or Squat Clean
2.) Try and complete either 100 strict perfect push-ups or 100 DB Bench Press with 50s for men and 25s for women. 70/45s for Advanced peeps.
3.) Try and complete 100 Tricep Push Downs with a band and PVC
4.) Try and complete 100 Standing Lateral Raises with 10-15lb. plates
5.) Try and complete 50 Plate Sit-Ups immediately into 50 Reverse Sit-Ups still holding the plate in front.

*You may complete in any order you like.

Thought this would be a nice change of a pace for today. Has a little full body aesthetics vibe with a little CrossFit tempo. The only thing we can score here is the clean and we haven’t hit a heavy one in a while so just hit whatever feels good and try not to miss. Enjoy!

Sit-Up Demo:
https://www.instagram.com/p/B-chH8HlpFf/?utm_source=ig_web_copy_link

Tricep push down:
https://www.youtube.com/watch?v=aTOiLN7ab40

Bodywork:

Here’s a little tweak to one of our most popular bodyweight workouts we ever made:

For Time:
250 Up Downs with a Double Shot

Video Demo: (1st video)
https://www.instagram.com/p/B_QrxPNHszD/?utm_source=ig_web_copy_link

The first time we did this was just 250 up downs without the double shot. Advanced version is 500 reps.

This still might be our most reposted workout to date, so I thought this would be a new fun challenge.

Sweat:

A.) Every 4min. x 5 Rounds:
20/15 Cal Assault Bike or 15 20ft Shuttle Runs
10 DB Bench Press 45/25lb+
10 Pull-Ups

Rest 3min.

B.) Get as far as possible in 13min…
10-20-30-40-50
Heavy Russian KB Swings 70/53
Push-Ups
Sit-Ups (anchored around KB)

You may use a barbell bench press as well if you can coordinate with someone else in the room and share! Also, going unbroken on part 2 would be nice, so if you have to, you can scale the weight to make it more feasible

Da Daily D:

A.) 20min. AMRAP:
8 Alt. DB Snatches 50/35lb.
10 Push-Ups
12 Air Squats

At the 10min. mark switch to DB Hang Clean and Jerks. Both DBs at the same time. Swing the DB’s outside your hips with your feet shoulder width. Then bring them both to your shoulders and Jerk. Spicy little combo.

CrossFit, Bodywork, Sweat & Da Daily D WODs Thurs May 21st 2020


Members please download the MINDBODY app to be ready to reserve your spot in class.

CrossFit:

A.) Back Rack Lunge SL Deadlift Superset
8 Reps on each leg. Take your time and don’t rush the movement.
SUPERSET with;
Rear Foot Elevated Single Leg Deadlift
8 Reps on each leg. Same thing.. Take your time and keep tension on the hammys and glutes. Put your leg back on a bench or a rogue brick. Make sure your knee does not come over your toe either. Your front foot should be pretty far out.

Rest 2min. and start back at the top. 20min. Window. Shoot for 4-5 Sets.

B.) 7 Rounds:
7/5 Cal Assault Bike or 6/4 Cal Row
7 Toes To Bar
7 Deadlifts 225/155

*Time CAP: 12min.
*ADV is 275/185

Bodywork:

 

Sweat:

Every 7min. x 5 rounds:
400m Run
20 Burpees
50 Double Unders
10 Back Squats 95/65
12 SDHP’s 95/65

This is going to be a lot harder than you think so pace yourself here… If you think you can ADV this bad boy at 135/95, then go for it!

Try not to do a round faster than what’s repeatable. Then the last round, go for broke 🙂

Da Daily D:

“Butts and Guts Marathon”

Every 2min. Until you fail or give up 😉
30 Double Unders
15 Sit-Ups
5 DB Front Squats 45/30lb

*If you get 10 rounds, you can stop or keep going for bragging rights!

*Advanced can try a 70/50lb.

*On the DB Front Squat, you’re holding (1) DB in the front rack with your feet close together like this video:

https://www.youtube.com/watch?v=U7Y-bY4bZj0

CrossFit , Bodywork, Sweat & Da Daily D WODs Wed May 20th 2020


Members please download the MINDBODY app to be ready to reserve your spot in class.

CrossFit:

A.) Push Jerk 
3 Piece Circuit:
5 Push Jerks (Heavy as possible. From the rack.)
immediately into;
10 DB Bent Over Rows (5ea. arm)
immediately into;
75 Double Unders

Rest 2min. x 4-5 Rounds. You have a 20min. time CAP. If you have time for that 5th round, get it in!
*The 4th and 5th jerk should be very difficult.

B.) 15min. AMRAP:
60 air squats
50 push-ups
40 alt. db snatches 50/35
30 box jumps 24/20
20 handstand push-ups
10 Jerks 135/95

ADV 185/135 on the jerks

is 2 rounds possible??

Bodywork:

20min. Running Clock…
10-9-8-7-6-5-4-3-2-1 Burpees
20-18-16-14-12-10-8-6-4-2 Chair Dips
30-27-24-21-18-15-12-9-6-3 Sit-Ups
in remaining time complete as many Figure 8 Flutter Kicks with a clap as possible.

Goes like this:
10 Burpees, 20 Chair Dips, 30 Sit-Ups
then;
9 Burpees, 18 Chair Dips, 27 Sit-Ups
… And so on..

You are essentially adding the first number to the next movement each time if that makes it easier to count. Once you finish, it’s max figure 8’s!

Should take about 15min. You can make it a little harder by putting some weight on your lap for the dips and adding some weight for the sit-ups.

Figure 8 Demo:
https://www.youtube.com/watch?v=or7bn1zuImo

Sweat:

Teams of 2:
35min. to finish…
100 Burpees
90 American KB Swings 53/35
80 Burpees
70 Push Press 75/55
60 Burpees
50 American KB Swings 53/35
40 Burpees
30 Push Press 75/55
20 Burpees

*10 V-ups (each) after EVERY station.

*So after 100 Burpees, you both do 10 V-ups and start the swings. After you finish the swings, you do 10 more V-ups each… Then 80 cals.. 10 V-ups each.. 70 Push press.. And so on..

*Break it up however you think will get you to finish the fastest 🙂

Da Daily D:

5 Rounds:
1min. of Max Double Unders
1min. Rest
1min. of Max DB Push Press 50/35s
1min. Rest
1min. of Max Toes-To-Bar or V-ups
1min. Rest

This is one of those ones that look super easy on paper 😉

*If you happen to have a 41″ red or blue resistance band, consider doing 2 rounds of Pull Aparts instead of push press. That would be a nice change up!

CrossFit, Bodywork, Sweat & Da Daily D WODs Tues May 19th 2020


Members please download the MINDBODY app to be ready to reserve your spot in class.

CrossFit:

A.) EMOM x 7min. (both in the same min.)
7 Pull-Ups
3 Hang Power Snatch @50%

immediately into;

B.) EMOM x 7min. (both in the same min.)
7 Burpees
3 Hang Power Cleans @50%

Rest 5min. (Change your weights and some others close by incase you want to jump more)

C.) EMOM x 7min. (both in the same min.)
7 Pull-Ups
3 Hang Power Snatch @60-65%

immediately into;

D.) EMOM x 7min. (both in the same min.)
7 Burpees
3 Hang Power Cleans @60-65%

For RX you must finish all of the reps. I want the first section to be challenging but not terribly hard. Save that for the second round of EMOMs. You may also build at any time, but you are going to have to move fast to make that happen. I recommend trying to stick to the same weights. Score is your heaviest snatch and clean set combined

Bodywork:

“12 Days of Quarantine”

1 “Butt Slap” Burpee
2 V-Ups
3 Squat Jumps
4 Starfish Sit-Ups
5 Seconds of Handstand Hold
6 Jumping Lunges
7 Tricep Push-Ups
8 Mountain Climbers
9 Reverse Sit-Ups
10 Lateral Lunges
11 Hollow Rocks
12 Jumping Jacks

Complete the reps the same way you sing the 12 days of Christmas song. Start at 1, then 2-1, then 3-2-1, then 4-3-2-1 and so on until you complete the last round which is: 12-11-10-9-8-7-6-5-4-3-2-1.

Tricep Push-Ups:
https://www.youtube.com/watch?v=-nfTC718a1I

Starfish Sit-Ups Demo:
https://www.youtube.com/watch?v=HLH9WgbYOCI

Butt-slap Burpee Demo:
https://www.instagram.com/p/B9zl2QOn1I7/?utm_source=ig_web_copy_link

Hollow Rock Demo:
https://www.youtube.com/watch?v=p7j02V1fIzU

Sweat:

A.) Every 3min. x 5 Rounds:
10 DB Power Cleans 50/35
20 Wall Balls 20/14
30 Double Unders

Rest 3min.

B.) Every 3min. x 5 Rounds:
10 Alt. DB Snatches 50/35
10 Burpees
12 20 ft Shuttle Runs

Accessory Work:
3 Rounds:
1min. Plank
immediately into;
30 Russian KB Swings 70/53
No Rest, immediately back to the plank

Da Daily D:

For Time:
30 Devil Presses (35/25s)
60 Dumbbell Thrusters
90 Burpees

Short, Sweet, and SPICY 🙂

CrossFit, Bodywork, Sweat & Da Daily D WODs Mon May 18th 2020


Members please download the MINDBODY app to be ready to reserve your spot in class.

CrossFit:

A.) Front Squat (5-5-3-3-1-1)
Building up to a 1RM today! Next week starts a new back squat cycle 🙂
B.) EMOM x 15min.
min. 1) 15/12 Cal Row
min. 2) 20 Wall Balls 20/14
min. 3) Max Weighted Sit Ups (45/25 Plate)

*Score is sit ups only

Bodywork:

For Time:

*BUY IN: 50 Russian Twists
– Accumulate a 10min. Plank Hold
– Advanced shoot for 15min.

Every Time You Rest, Complete;

10 Alternating Pistols
15 Push-Ups

Incase you’re confused… You complete 50 russian twists, then try to chip away at a 10min. accumulated plank. Each time you rest from the plank, you must complete 1 round of 10 Alternating Pistols and 15 Push-Ups.

Pistol Demo:
https://www.youtube.com/watch?v=qDcniqddTeE
Need to scale? Squat on one leg to a chair and sit back up!

Sweat:

A.) 10min. AMRAP:
8 DB Box Step Overs 20″ (35/25s)
8 Pull-Ups
8 DB Thrusters (35/25s)

B.) 10min. AMRAP:
10 30 ft Shuttle Runs
8 Pull-Ups
8 DB Deadlifts (70/50s)

C.) 10min. to finish…
10-20-30-40
Lateral Lunges with a 45/35lb bar
Push-Ups

*3min. Rest After Each Section
*Make sure the DB Deadlifts are somewhat challenging.
*For the thrusters, make sure it’s something you can do all 8 in row. I want you constantly moving, so if you have to lighter go for it.

Da Daily D:

10 Rounds:
200m Run
7 Pull-Ups
8 DB Deadlifts 50/35s
4 HSPU’s holding your DB’s

Give yourself a 20min. time cap to keep it in our usual time domain or just send it if you have time and finish it 🙂

CrossFit, Bodywork, Sweat & Da Daily D WODs Sat May 16th 2020


CrossFit:

35min. to finish… When 35min hits the clock, it’s over. Stop. It doesn’t mean you suck if you don’t finish. Just means I programmed a little too much. I haven’t done this one yet.

For Time:
50 Cal Row
40 Burpees
30 Cal Assault Bike
20 Power Snatch (below)

Rest 2min. Repeat 4 times

Round 1.) Power Snatch
Round 2.) OHS
Round 3.) Power Snatch
Round 4.) OHS

*Weights: 115/75
ADV 135/95
ADV+ 155/105
Pro 185/135

*So… There’s a little bit of rest programmed in for today AND I expect you to take that rest. If you do these right you’re really going to need/want it. PLUS that’s the stimulus today. Try to stay within 1min. of each round and try and keep the same weight on the bar for both movements. If you truly can’t then switch out the weights during the 2min rest.

Bodywork:

“Death by 10 meter sprints”
Minute 1.) One 10m Sprint
Minute 2.) Two 10m Sprints
Minute 3.) Three 10m Sprints
… And so on until you fail.

This is actually REALLY tough once you get to around 10. Have fun!

Part 2.) Full Body Circuit
Accumulate a 3min. Hollow Body Hold
Immediately go into;
100 Air Squats
Immediately go into;
Another 3min. Hollow Body Hold
Immediately go into;
100 Regular Push-Ups
Immediately go into;
Your last 3min. Hollow Body Hold
Immediately go into;
10 Wall Walks

(*If you break on the hollow holds it’s ok, just try and have a short rest and get back on it! Inevitably everyone will break at some point)

 

Sweat:

Get as far as possible in 35min…
3 Rounds:
400m Run
29 Back Squats (95/65)

immediately into;
3 Rounds:
400m Row
29 Push Press (95/65)

immediately into;
3 Rounds:
25/18 Cal Assault Bike
29 SDHP’s (95/65)

*Time CAP: 35min.
*You may not finish this one and that’s fine. Just make sure you pick a weight you can move through. 75/55 is probably a better RX for most of you. Regardless the goal is to start on whatever section you want and just get as far as possible.

Da Daily D:

For Time:
400m Farmer Carry with (2) 45/30lb. DBs
Immediately into;
7 rounds of:
10 Toes-To-Bar
10 Sit-Ups (Feet Anchored in DBs)
10 Push-Ups
Immediately into;
400m Farmer Carry with (2) 45/30lb. DBs

Wanna supersize it? Do 800m Buy in and cash-out Farmer Carries 🙂

CrossFit, Bodywork, Sweat & Da Daily D WODs Fri May 15th 2020


Members please download the MINDBODY app to be ready to reserve your spot in class.

CrossFit:

2 Rounds: (32 Total min.)

6min. AMRAP:
10 Power Cleans 135/95
10 Bench Press 135/75
100 Double Unders

Rest 2min.

6min. AMRAP:
20 Burpees
200m Row
20 American KB Swings 53/35

Rest 2min.

*ADV is to add a little weight each round on part 1 (to the bench and clean). You can even start a little lighter and eventually end at around 185 for guys and 135 for ladies.

*You’re hitting each section twice so keep that into account. Start where you left off on the previous AMRAP

Bodywork:

TBD

Sweat:

EMOM x 5min.
12 20 ft shuttle runs
EMOM x 5min.
10 TTB or v-ups + 5 Burpees
EMOM x 5min.
12 20 ft shuttle runs
EMOM x 5min.
7 DB Power Cleans 45/30 + 5 Burpees

Rest 5min.

10min. Ladder…
10 KB Swings 53/35
10 Push-Ups
15 KB Swings
15 Push-Ups
20…20…25…25… and so on…

Da Daily D: 

5 Rounds for Time:
100 Double Unders
15 Dumbbell Thrusters (45/35 lb)
15 Pull-Ups or Bent Over Rows

Extra Credit:
Just with bodyweight, complete the following:
3 Rounds:
1min. Plank
Immediately into;
1min. of Bodyweight Russian Twists.
Rest 1min.*Touch the ground with BOTH hand on both sides every single time. Left + Right = 1 rep