Archive for March 2020 | Monthly archive page

3.31.20

Warm up: Daily warm up + 10 Pull ups + 20 Push ups + 30 Air Squats 3 Rounds: 10 Air Squats, 10 pull ups, 10 Box Jumps WOD: For Time: Round 1, complete 1 rep of each exercise, Round 2, complete 2 reps for each, Round 3= 3 reps of each, keep adding one […]

3.30.20

Warm up: Daily Warm up + 10 Pull ups + 20 Push ups + 30 Air Squats Arm circles (20 small each direction palms up, 20 each direction palms down, 10 big arm circles each arm, each direction) Forearm stretch: on needs place hands palms down on the ground so fingers are pointing back at you. […]

3.29.20

Choose one of the following from the week: OPTION 1 Happy HAPPY Birthday Brenda, Sergio, Chris & Gerrit! Warm up: Daily Warm up, then… 3 Rounds of 10 good mornings, 20 lunge steps in place  Complete all 4 Rounds For Time: ROUND 1:   3 Clusters 135/95 (barbell) or 50/35’s (Dumbells) (thruster with every rep from ground)***modify to ball clean-thruster, sandbag squat clean,  23 […]

3.28.20

3-5 mile Ruck on your own or with the crew meeting at CFVOM at 9am.  Good chance it will be raining, so dress in appropriate attire!

3.27.20

Warm up: Daily Warm up + 10 Pull ups + 20 Push ups + 30 Air Squats 10-8-6-4-2 reps for quality: Strict Pull up & Goblet Squat to tempo (3sec down, 2 sec hold at bottom, explode up, 1 sec at top) WOD: 11.6/12.5/18.5 7 MIN AMRAP 3, 6, 9, 12, 15, 18, 21, 24, […]

3.26.20

Warm up: Daily Warm up + 10 Pull ups + 20 Push ups + 30 Air Squats  3 Rounds: 10yd walking lunge, 10 pushups, 10 yd walking lunge, 10 burpees  WOD: 3 Rounds on a running clock, each for time, starting a new round every 10 minutes. Start round 1 at 0:00, Round 2 at 10:00, […]

3.25.20

Warm up: Daily Warm Up + 10 Pull ups + 20 Push Ups + 30 Air Squats WOD: “Chad” 1000 Step ups for time 20/15” w/ 45/35lb ruck sack ***Scale as needed, be smart, choose an appropriate box height, a stable box and a realistic weight (or no weight at all). Keep in mind: 20 steps […]

3.24.20

Warm up: Daily Warm up + 10 Pull ups, 20 Push ups 30 Air Squats  10 MIN AMRAP: CARD GAME Spade = Air Squat Heart = Burpee Diamond = 4ct Mountain Climber Club = 4ct Flutterkicks Jack = 11, Queen = 12, King = 13, Ace = 15 (REPS)  JOKER: 1 min Plank hold   WOD: 5 Rounds […]

3.23.20

Happy HAPPY Birthday Brenda, Sergio, Chris & Gerrit! Warm up: Daily Warm up, then… 3 Rounds of 10 good mornings, 20 lunge steps in place  Complete all 4 Rounds For Time: ROUND 1:   3 Clusters 135/95 (barbell) or 50/35’s (Dumbells) (thruster with every rep from ground)***modify to ball clean-thruster, sandbag squat clean,  23 Burpees  35 Speed skaters ROUND 2: 3 Clusters+ 23 Burpees + 35 Speed […]

3.22.20

Make up Day: Choose 1 of the Following: THURSDAY: Warm up: daily warm up + 10yd high knees, 10yd butt kickers, 10 yd in each direction lateral skip WOD: 5 Rounds for time: 400m Run  12 Strict Pull ups *get outside, find a pull up bar. If strict pull ups are a no go, try push […]