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.

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.


wod | THE FITTEST

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

WELLNESS WEDNESDAY // 3|25|20

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

KEEP POSTING YOUR SCORES HERE (JUST LEAVE A COMMENT AT THE BOTTOM OF THE POST) & SHARING YOUR AT HOME WORKOUTS ON INSTAGRAM!!

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.


wod | SANTA CRUZ

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

then:

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


wod | UNCANNY

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

REST 5 MINUTES

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

ABODE // 3|19|20

I got lots of POSITIVE feedback from those of you who tried the DOWNDOG app. If you missed it, scroll back to yesterdays post & check it out!!

Good job to those of you working out & home + leaving a comment here! We also LOVE you posting on social media & tagging us!! You’re the best.

PLEASE don’t forget to warm up PROPERLY!!

strength | skill

8 x 10 deadlift / use a barbell, kb or db, just make sure you have PERFECT FORM!


wod | ABODE

100 burpees for time

At the top of each minute (starting after the first minute) complete 5 air squats. FULL DEPTH! Squat to an object if you’re unsure!

Score is total time!

  • L2 – 80 burpees / 5 air squats
  • L1 – 70 burpees / 3 air squats
Posted in WOD

COCOFUSION // 3|18|20

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 which 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!

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.

strength | skill

20 min power yoga session. use an app or a youtube video.

NOT RESTORATIVE YOGA!! That’s for after the WOD 😉


wod | COCOFUSION

30 – 20 – 10

hang clean

push press

double unders

  • use approx #95 / #65 if you have a barbell
  • complete half the reps on each arm if you are using a db or kb example: 15 right arm & 15 left arm on the round of 30.
  • if you don’t have a rope, do lateral jumps over your barbell, kb or db
  • if you’re stumped on a movement, youtube is your friend. look up phrases like “CrossFit hang clean with dumbbell”
  • if you’re doing singles your jumprope reps will be 90 – 60 – 30
  • this workout should be relatively light & fast.
Posted in WOD

SWALLOWING PILLS // 3|17|20

Here we go!! Tomorrrow’s workout will use no equipment, so those who are coming to pick stuff up in the morning can still get it done!

strength | skill

1a. push ups 5 x 5 – focus is perfect form, modify to knees if needed to maintain full range of motion & tight plank position.

1b. v ups 5 x 5 – focus is perfect form, try to keep arms & legs as straight as possible, modify by bending knees if needed.


wod | SWALLOWING PILLS

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

air squats (if you struggle with depth, squat to an object)

burpees

reverse lunges

  • L1, modify by starting at 8 instead of 10.
  • L2, modify by starting at 9 instead of 10.

Post your time & level to comments!!

Posted in WOD