WEDNESDAY // 4|1|20

Here are some ideas:

Do a workout you’ve missed in the last few weeks.

Run. Intervals for speed or distance for aerobic capacity.

Mobility. DownDog & GoWOD are still free!

Gymnastics work. Tabata style handstand holds, squat holds, L-sits, etc.

Core work.

  • comment what YOU do to inspire others with your ideas!!

ALCATRAZ // 3|17|20


5 rounds for time:

15 / 12 cals

15 kbs 1.5 / 1

12 wall ball shots #20 / #14

  • 15 min time cap

strength | skill

10 minutes to find a max:

1 deadlift + 1 hang clean + 1 front squat + 1 clean from the ground

Posted in WOD

STAND UP // 3|31|20

We were REALLY hopeful that we would be resuming classes on Tuesday, but that’s not the case. We appreciate you staying loyal & supportive during this crazy time. Please reach out if you need anything from us.

strength | skill

deadlift / 5 x 5 @ 40×1

40×1 means tempo. Start at the top of the deadlift. Take 4 SLOW seconds to get the weight to the ground. Don’t rest at the bottom. Explode up. Hold 1 second at the top.

wod | STAND UP

Every 4 minutes for 4 sets:

10 burpees

20 walking lunges

30 KB or DB swings

  • score is fastest & slowest rounds

DAY 9 // 3|30|20

Warm up properly, spending at least 10 minutes on mobility. Remember… DOWNDOG is FREE right now. So is GO WOD. You can choose the length of your mobility work. NO EXCUSES!!

wod |DAY 9

5 rounds for time:

80 DU

40 crab toe touch (click for demo)

20 push ups (make them legit! CHEST to the ground every time!! )

10 reverse burpees (click for demo)

  • L2: 4 rounds / 40 DU or 240 singles / modified pushups.
  • L1: 3 rounds / 40 DU or 240 singles / modified pushups.

Posted in WOD

DOUGH // 3|27|20

Just because we are quarantined, doesn’t mean we can’t keep doing our Friday “quar” work. You’re laughing even though you’re rolling your eyes. Admit it. You miss me!

strength | skill

  1. accumulate 1 min of QUALITY l-sit hold. use chairs, furniture or anything you have!

Then complete the following, again for QUALITY….

50 Straight Leg Sit-ups
40 Russian KB/DB Swings – keep your core SUPER tight
30 Weighted Sit-ups (Touch Behind Head and in Front of Feet) 20 Weighted Russian Twists

wod | DOUGH

100 jumping jacks

1 min plank hold

80 jumping jacks

1 min RIGHT plank hold

60 jumping jacks

1 min LEFT plank hold

40 jumping jacks

1 min plank hold

20 jumping jacks

  • wear a vest or weighted pack if you want!
Posted in WOD

THE FITTEST // 3|26|20

HAVE YOU SEEN IT YET? THE FITTEST is a documentary of the 2019 CrossFit Games. It was just released on iTunes. If you need a little bit of corona motivation, it’s right up your alley!

strength | skill

tempo wall squats / 5 x 5

Start with your butt & upper back against a wall. Feet as close to the wall as possible, but will allow you to leave your HEELS on the ground throughout the squat. Butt & back should maintain contact with the wall the entire time. Take 5 seconds to descend to the bottom of your squat, then explode up quickly.

Rest 2 minutes between sets.


20 min AMRAP

20 wtd russian twists (use db, kb, wall ball or plate)

20 hang power snatch (light barbell or 10 each arm with db or kb)

20 goblet squat (use db, kb, wall ball or plate)

20 goblet reverse lunges (use db, kb, wall ball or plate)

Posted in WOD


Just because you’re quarantined, doesn’t mean I’m going to stop encouraging you to work on your mobility!! Wednesday is a great day to work on recovery; whether that’s traditional yoga, old school stretching or a low intensity workout (meaning your heart rate stays BELOW 70%).

There is an app called DOWNDOG that is offering FREE yoga through the end of the month! Download it & do it with your kids. Or lock yourself in a room & do it by yourself. Just click here for the info!

Also, GOWOD is offering a FREE 40 DAY TRIAL! Follow the instructions below.

BUT…. If you want a traditional WOD, here you go!! Don’t forget to post your times & mods to the comments!!

Make sure you warm up properly! 5 – 10 minutes of dynamic stretches after at LEAST 3-5 minutes of aerobic activity.

wod | 3|25|20

spell VAPOR or CrossFit Vapor!

Posted in WOD

THE RONA // 3|24|20

strength | skill

complete 20 DIFFICULT wall walks. Not for time, but go as quickly as you can maintain good form. If you can’t get your chest to the wall, make a mark on the ground & force yourself to get to the same place every time!

wod | THE RONA

20 – 18 – 16 – 14 – 12 – 10

goblet squats / use a kb, db, or plate. FULL DEPTH! post the weight you used in comments.

plank shoulder taps / stay in a tight plank. break as needed to maintain excellent form. if you can’t touch your elbow.

  • L2 start at 18
  • L1 start at 16
Posted in WOD

SANTA CRUZ // 3|23|20


strength | skill

complete 10 minutes of handstand work. NOT handstand pushups.

Holds, taps, walks etc. There are TONS of resources online. I like @thegymnasticscourse, @pamelagnon, @wodprep – all on instagram.


16 min AMRAP

16 push press (approx. #95 / #65 or 8 right + 8 left with DB or KB)

16 sit ups

  • score is rounds + reps
  • it’s ok to go heavier than normal & get fewer rounds.

Posted in WOD

UNCANNY // 3|20|20

strength | skill

take 20 minutes to complete the following:

12 – 10 – 8 – 6 – 4 – 2
shin to barbell or any object held above your shoulders while lying on your back. don’t let you heels touch the ground between reps. keep legs as straight as possible.
* complete 10 KB or DB or plate Weighted Situps Between Sets


3 x 20, 2 count Russian twists / rest 30sec between sets (use any weight you have)


7 minute AMRAP:
100m shuttle sprint (50’ x 2)
10 Air Squats
5 Burpees


7 minute AMRAP:
5 Kettlebell Swings 1.5 / 1 (use what weight you have)
25 Double Unders (50 singles)
5 Pull Ups (if you don’t have a pull-up bar, do 5 bent over rows)

  • compare to 3|20|18
  • score is rounds plus reps for EACH AMRAP ex: #1 = 5 + 6 / #2 6 + 1
Posted in WOD