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 ๐Ÿ˜‰


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.

17 thoughts on “COCOFUSION // 3|18|20

  1. Jana 7:45 RX
    Aaron 10:30 RX
    Hunter 12:45 75# Barbell, singles

    Chloe and Cash did yesterdays workout. 5:30 each, but I’m pretty sure they skipped some rounds ๐Ÿ™‚

  2. Daniel
    6:32 L2 used a pair of #35 dumbbells

    6:18 #95 barbell. Singles (obviously)

  3. Good work guys!
    Jed, why would I think you would spend this time working on DU’s – its been 8 years? Why start now.

  4. I did DT on Monday night so I didnโ€™t feel like doing more hang cleans and push press. ๐Ÿ˜ณ๐Ÿ˜‚ So I did hang snatch and front squats instead. Same rep scheme with a #55 barbell. 16:30

  5. Yesterdayโ€™s workout, but did the reverse lunges for each leg. 9:38

    This morning did Yoga!!

  6. 11:54 65# singles. Thank you for posting these wods!!! ๐Ÿ™๐Ÿผ๐Ÿงก

  7. 7:48- #55 barbell plus du
    Exercising in the garage is not the same but watching the snow come down was sure pretty.
    Clara and I did yesterday’s workout too. She flew through those burpees.

  8. 8:52. Did like 100 sets and singles took forever! Felt good! 65# with singles….. My RX ๐Ÿ˜‚
    Also, level 1 beginner yoga be screwing me up! You all know any kid yoga apps I would be interested in until Iโ€™m beginner level. ๐Ÿ˜‚

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