Saturday 4/4/20

Saturday 4/4/20

WOD:

Every minute on the minute for as long as possible
Minute 1: 1 wall ball (20#/14#) + 1 kettlebell swing (53#/35#)
Minute 2: 2 wall balls + 2 kettlebell swings
Minute 3: 3 wall balls + 3 kettlebell swings
Etc…

Accessory work
3 Rounds of:
100m Suitcase carry (switch every 50m)
Max time goblet wall sit
*No rest between rounds*

*No Medicine Ball Variation*
Perform weighted thrusters using KB’s, DB’s, bumper plate, etc.

*No Kettlebell Variation*
Perform weighted swings using DB’s, case of water, bucket of paint, etc.

 

Grab your medicine ball…or the next best thing!

Friday 4/3/20

Friday 4/3/20

WOD:

“Bert”

FOR TIME
50 Burpees
400m Run
100 Pushups
400m Run
150 Lunges
400m Run
200 Air squats
400m Run
150 Lunges
400m Run
100 Pushups
400m Run
50 Burpees

*No Running Variation*
Row or bike of equal distance (should take roughly 2:00-2:30)
Perform a 100m farmers carry with any weighted objects (DB’s, KB’s, loaded bags of groceries, etc.)

*Less Volume Variation*
May use the following reps schemes depending on fitness level:
40-80-120-160-120-80-40 or……..
30-60-90-120-90-60-30 or…..
20-40-60-80-60-40-20 or…..
10-20-30-40-30-20-10
*Choose the appropriate rep scheme for yourself, working in your run distance in between each movement*

*POWER HOUR*

FOR TIME
10-8-6-4-2
Deadlift (315#/225#)
*After every round, perform 5 bar muscleups + 20 GHD situps*

*No Barbell Variation*
Use any weighted object that is heavy but you can pick up off the floor (DB, KB, suitcase filled with weights, heavy stone, etc.)

*No Muscleup Variation*
Perform 5-10 of your toughest pullup variation (chest to bar pull-ups, strict pull-ups, towel pull-ups, etc.)

*No GHD Variation*
With a pullup bar: perform 20 toes to bar, knees to elbows, or knee raises per round
Without a pullup bar: perform 5 hollow roll v-ups + 15 weighted situps per round

 

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.
Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.
He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

 

Thursday 4/2/20

Thursday 4/2/20

WOD:

5 Rounds for time
2 Rounds of single dumbbell “DT” (50#/35#)
50 Double unders
*1 Round of single dumbbell “DT” equals:
12 Single DB deadlifts + 9 single DB hang power cleans + 6 single DB push jerks*
*Perform one complex on each arm per round*

*No Dumbbell Variation*
May use any weighted object that can hold in one hand (KB, water bottle, bag of groceries, etc.)
If you have access to a barbell, may also switch to 1 round of “DT” per round (normal prescribed weight is 155#/105#)

*No Jump Rope Variation*
100 Single jumps in place or 50 high jumps in place to work on double under height (work the rope cadence on your sides with your hands)

*No Jump Variation*
50-100 Mountain climbers (this will keep the intensity up and tax the shoulders/legs very similar to a double under)

 

We could all use a group run about now! Soon!

Wednesday 4/1/20

Wednesday 4/1/20

WOD:

Strict “Nicole”

20 Minute AMRAP
400m Run
Max rep strict pull-ups

*No Running Variation*
Bike Option: 20/15 calories
Row Option: 500m row (switch workout to max rep strict press, handstand pushups, or handstand hold)
If machines are unavailable, perform either a 200m brisk walk or 100m bear hug carry (any weighted object like DB’s, bumper plate, or loaded pack)

*No Pullup Bar Variation*
Max rep ring rows or bent over rows with any weighted object (DB’s, KB’s, bumper plate, etc.)
For lighter loads on the rows, add in a pause at the top of each rep and a slow tempo on the descent to increase time under tension

 

Susan H. in an overhead squat.

Tuesday 3/31/20

Tuesday 3/31/20

WOD:

Tempo front squat
(3 Second descent, 3 second pause)
3-3-3-3-3

THEN:

12 Minute AMRAP
4 Front squats (155#/105#)
8 Box jumps (30″/24″)
12/8 Calorie bike

*No Barbell Variation*
Use longer tempo for the strength portion with any weighted option (DB’s, bumper plate, sandbag, etc.)
Use any weighted object for metcon portion, may increase reps per round depending on load

*No Box Variation*
Find any object to jump on or over (bench, chair, etc.), may also perform weighted step ups if needed

*No Bike Variation*
May sub equal calories on a rower or perform a 100m sprint at the end of each round

 

KCF Kids rocking dumbbell presses.