WEDNESDAY // 4|8|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!!



strength | skill

bent over row 4 x max unbroken reps

rest 2 minutes between sets

use barbell, db or kb.


Complete 3 rounds.

3 min AMRAP:

12 push press #95 / #65 or #50 / #35 or 1.5 / 1

12 kbs #50 / #35 or 1.5 / 1

rest 2 minutes

  • score is TOTAL REPS (not rounds + reps)
  • use a barbell or db or kb for push press
  • if you only have 1 weight, do 6 right + 6 left push press

SYLB #1 // 4|6|20

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.

Event Format

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 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


How to Get Involved

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.

How to Contribute

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.

Find a Box: If you’re new to CrossFit, would like to participate and contribute, but don’t know which box to support, you can use the map to find a box near you or in your hometown.

For all of us, this is also a chance to share the benefits of CrossFit with friends and family. Not only do we have an opportunity to raise funds for affiliates and trainers in need, but we can use this charitable event to bring CrossFit into the garages and living rooms of our loved ones. We encourage everyone to share the free and accessible scaled versions of the event workouts with those in their lives for whom this could be an entry point into improving their own fitness and health as part of the global CrossFit community.

Note: Registration fees and additional contributions to the Support Your Local Box event are not tax deductible. 

strength | skill

handstand pushup work / take 12 minutes to work on HSPU at your level.

handstand holds, negatives, kipping, strict, deficit, etc.

make a plan & execute the plan

wod | SYLB #1

10-min. AMRAP:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm

Posted in WOD

SPRITE // 4|3|20

strength | skill

5 rounds:

1 min farmers carry right arm

1 min farmers carry left arm


5 Rounds:

20 Sit-ups w/ feet in Butterfly Position

1Min Dead Bug Hold

wod | SPRITE

21 – 15 – 9


burpee over weight

  • use what you have!! A barbell, kettlebell or dumbbell would all work.
  • Rx would be #95/#65 barbell or #50/#35 db or 1.5/1 kb
  • you don’t have to FACE the weight. burpee to the side & laterally jump over whatever weight you snatch.
  • post time & weight used to comments
Posted in WOD

BROOMSTICK // 4|2|20

strength | skill

10 min. EMOM

6 db squats + 6 hang cleans

Use a barbell or DB or KB to complete all 12 reps every minute. If you are doing single arm, hold the weight in the goblet position for the squats & alternate arms for a total of 6 cleans.


10 rounds for time:

10 stick OHS (FULL depth)

10 stick situps

10 hollow rocks with stick

  • Use a PVC pipe or broomstick.
  • L2: 8 rounds
  • Don’t forget to post your score & modifications to the comments!
Posted in WOD

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!!
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
Posted in WOD

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