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 rep until you complete round 9 (9 reps of each movement). 

1, 2, 3, 4, 5, 6, 7, 8, 9 reps of:

Burpee Box Jump 24/20

Thruster 135/95

Burpee Chest to Bar Pull up

Overhead Squat 135/95

Bar Facing Burpee

Cluster (squat clean thruster) 135/95

Modify barbell movements as needed with DB’s, wall ball or with a broomstick. 

No box? Jump high on your burpees.  No pull up bar? Do burpees to a 6” target. 

Only preform burpee chest to bar pull ups on a bar that can handle that movement safely.

Cool Down: 10 min of Stretching

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.  Hold 30 seconds, then sink back further, hold for another 30 seconds

Warm up Squat Snatches

WOD: 30 min EMOM

1st Minute: 3 Squat Snatches as heavy as desired/safe. ***Modify to DB or KB power or squat Snatches, 5-10 each arm per minute

2nd Minute: 1-8 Ring Muscle ups.  ***Modify to bar muscle ups, or stationary dips

3rd Minute 250/200 m row, or 20/15 cal AD, or 100m run

Cool Down: 3 Rounds: 30 Sec Plank, 30 Shoulder Taps

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 Burpees 

35 Speed skaters

ROUND 2: 3 Clusters+ 23 Burpees + 35 Speed skaters + 34 Sit ups (anchor feet if needed, rolled towel under back if needed).

ROUND 3: 3 Clusters + 23 Burpees + 35 Speed skaters + 34 Sit ups + 44 Push ups

ROUND 4: 3 Clusters + 23 Burpees + 35 Speed skaters + 34 Sit ups + 44 Push ups + 29 Squats w/ Barbell (Front Squats 135/95) or DB’s being used for Clusters.  *Modify squats to ball hug squats, plate squats, heavy book squats, throw on a backpack or air squats.

NO CAP. Please submit results, modifications via email.

Cool Down: 400M Run

Please make sure that you are considering safety when doing these workouts. Make sure you have enough space, weights that can be used without causing harm and scaling as needed.  Have FUN!

OPTION 2

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 per minute is a pace to finish at 50 minutes. Whenever we do high volume of a movement is is essential that you are mindful of the movement.  Being off slightly times 1000 times makes a huge difference.  Blast some tunes, grab a buddy (keep six feet away) and have some fun!  Spen and I will be hitting this in our garage at 7:30am tomorrow so if you want any tips before you do it, let us know. 

Cool down: 20 Minutes of foam rolling lower body (Calves, shins, quads, hamstrings, and even feet w/ a lacrosse ball) Take this quarantine opportunity to build some beneficial mobility habits. 

Here is an article that tells the story of this workout: https://morningchalkup.com/2018/12/20/the-story-of-the-dave-castros-viral-hero-wod-to-honor-his-friend/

OPTION 3

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, and Round 3 at 20:00, rest in the time you have remaining.  (ex. you finish round 1 @ 8:09, rest until the clock hits 10:00).

Run 800m

30 Toes 2 Bar *(modify to V-ups)

30 DB Single Arm Shoulder to Overhead 50/35 (15 on each arm), no db? try a kb or you can do 30 barbell shoulder to overhead 115/75.

Cool Down: 10 Rounds: (5 Minutes)

15 sec Hollow Body hold

15 sec Rest

15 sec Superman hold

15 sec Rest

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, 27, 30…

Thruster 95/65

C2B Pull up

3 MIN REST

Then @10:00

20.1 (15 min cap) -the time will expire at 25:00

10 Rounds for Time:

8 Ground to Overhead 95/65 (snatch or clean & jerk)

10 Bar Facing Burpees

***Modify barbell movements with any object, plate, ball, dumbbells, or single Db (if doing a single dumbbell hit the given amount of reps to each side).  Modify bar facing Burpees to a six inch reach or jumping over another object.  Only perform kipping/butterfly pull ups if you have a sturdy enough apparatus to hold that movement.  Scale pull ups ring rows, or ring dips or stationary dips for today.

Cool down: 3 Rounds of 10 Turkish Sit ups, 30 Russian Twists

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, and Round 3 at 20:00, rest in the time you have remaining.  (ex. you finish round 1 @ 8:09, rest until the clock hits 10:00).

Run 800m

30 Toes 2 Bar *(modify to V-ups)

30 DB Single Arm Shoulder to Overhead 50/35 (15 on each arm), no db? try a kb or you can do 30 barbell shoulder to overhead 115/75.

Cool Down: 10 Rounds: (5 Minutes)

15 sec Hollow Body hold

15 sec Rest

15 sec Superman hold

15 sec Rest

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 per minute is a pace to finish at 50 minutes. Whenever we do high volume of a movement is is essential that you are mindful of the movement.  Being off slightly times 1000 times makes a huge difference.  Blast some tunes, grab a buddy (keep six feet away) and have some fun!  Spen and I will be hitting this in our garage at 7:30am tomorrow so if you want any tips before you do it, let us know. 

Cool down: 20 Minutes of foam rolling lower body (Calves, shins, quads, hamstrings, and even feet w/ a lacrosse ball) Take this quarantine opportunity to build some beneficial mobility habits. 

Here is an article that tells the story of this workout: https://morningchalkup.com/2018/12/20/the-story-of-the-dave-castros-viral-hero-wod-to-honor-his-friend/

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 for Time:

64 Double Unders

32 KB Swings 24/16kg (Modfiy to swing a bowling bag, purse, bucket, but keep it to a Russian Swing height)  Only preform American swings if you have a proper set up.

5 Wall Climb ***Scale to HS hold or Plank hold or 20 Shoulder taps in plank position

***Please be safe when preforming these movements, if you do not feel like you are in a safe position modify to another movement.

Cool Down: 10 min of Stretching (use GOWOD as a tool)

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 skaters + 34 Sit ups (anchor feet if needed, rolled towel under back if needed).

ROUND 3: 3 Clusters + 23 Burpees + 35 Speed skaters + 34 Sit ups + 44 Push ups

ROUND 4: 3 Clusters + 23 Burpees + 35 Speed skaters + 34 Sit ups + 44 Push ups + 29 Squats w/ Barbell (Front Squats 135/95) or DB’s being used for Clusters.  *Modify squats to ball hug squats, plate squats, heavy book squats, throw on a backpack or air squats.

NO CAP. Please submit results, modifications via email.

Cool Down: 400M Run

Please make sure that you are considering safety when doing these workouts. Make sure you have enough space, weights that can be used without causing harm and scaling as needed.  Have FUN!

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 ups instead.  

If weather is not permitting, sub for a row or 25 burpees, or 2 mins of jump rope/double unders

Cool down: (5 minutes total)

50 sec plank, 10 sec rest

40 sec plank, 20 sec rest

30 sec plank, 30 sec rest

20 sec plank, 40 sec rest, 

10 sec plank, DONE!

Enjoy with friends or family while practicing social distancing 🙂

WEDNESDAY:

Workout (HOME FRIENDLY):

Warm up: Start with the daily warmup then: 4-5x:10 Burpees, 10 Air Squats

WOD: For Time: 

50-40-30-20-10

DB Squat 50/35 (Air Squat) OR use a backpack, sandbag, or be creative.

Sit up (Grab a towel for behind your back if needed)

Goal is to do all set of squats in 2-3 sets or less, focusing on quality, efficient movement. (weight on heals). 

Cool Down: 400m Run (once around the block)

For any questions or scaling needs, contact us at crossfitvom@gmail.com.

FRIDAY:

5 mile Ruck

Grab a backpack, weight vest or just yourself and move for 5 miles continuously outside.