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.  

 

 

3.20.20

Warm up: Daily Warm Up + arm circles + OH Squats w/ PVC pipe (or towel)

WOD: 12.3/13.4

12 Min AMRAP

150 Wall Balls (modify to a thruster w/ a broomstick, or ball thruster, a goblet Squat would even work here)

90 Double Unders (modify to double taps if needed)

30 Ring Muscle ups (ring dips if you have rings if not, find a ledge or 2 boxes for box dips.  

@16:00 on Clock (take a 4 min rest)

18.3 14 Min Cap

2 Rounds for Time:

100 Double Unders (yay, more double taps)

20 Overhead Squats (Use that broomstick, or a towel)

100 Double Unders 

12 Ring Muscle ups (same as before, ring dips or dips off a ledge)

100 Double Unders

20 DB Snatch (most people have a dumbbell, use a heavy book if needed)

100 Double Unders

12 Bar Muscle Ups (more dips!)

Cool Down: 10 minutes of stretching – find a partner to do peer partnered stretching with but maintain social distancing. 

This workout may seem intimidating and hard to do at home but it can be modified to get a similar effect. Intensity is what we are striving for on this one.  Thank you to everyone who sent us their score + modifications yesterday.  We plan on doing a leaderboard with the feedback we get from today.

 

3.19.20

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 🙂

3.18.20

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.

3.17.20

Warm up: 4x20yd Ladders

WOD: 6 min AMRAP

8 Thrusters 115/85

50 Double Unders

2 min Rest

10 min EMOM

7 Hang Power Cleans 115/85

6 Front Rack Lunge Steps

5 Shoulder to Overhead

2 min Rest

100 Push ups for Time

Cool down: 3 Rounds: 10 Turkish Sit ups, 30 Speed Skaters

3.17.20

Warm up: 4x20yd Ladders

WOD: 6 min AMRAP

8 Thrusters 115/85

50 Double Unders

2 min Rest

10 min EMOM

7 Hang Power Cleans 115/85

6 Front Rack Lunge Steps

5 Shoulder to Overhead

2 min Rest

100 Push ups for Time

Cool down: 3 Rounds: 10 Turkish Sit ups, 30 Speed Skaters

3.13.20

Warm Up: Ladders 4 x 20 yards

WOD: March Madness Mash Up 2

19.3 For Time: 10 min Cap

200' DB Lunge 50/35

50 DB Box Step Ups 24"/20" 

50 SHSPU

200' HS Walk

-Rest 3 min

17.1 For Time 20 min Cap

10,20,30,40,50 

DB Snatch 50/35

15 Burpee Box Jump Over 24"/20"

3.12.20

Warm up: 5 min AMRAP: 100 singles, 50 Doubles, 25 Triples

WOD: 3-4 Rounds for Time:

Run 400m 

25 V-ups

Row 500m/400m

25 Wall Balls 20/14

Cool Down: 5x 10 Push ups, 20 Shoulder Taps

3.11.20

Warm Up: Hang Squat Clean

WOD: For Total Weight

Four Rounds, Seven Minutes Ea.

11 SHSPU

22 Pull Up

33 Sit Up

44 Air Squats

*In remaining time 3 Rep Max Hang Squat Clean

Cool Down: Accumulate 1 min L-Hang

3.10.20

Warm up: Shoulders

WOD: 10-8-6-4-2

Snatch 

Ring Muscle Up

*Run 200m between each rep change

Then… 10 min EMOM – 4 Deadlifts

Cool Down: 2x 15 V-ups, 30 Sit ups