100 burpees a day keeps the doctor away

Wednesday 4/29/20

CFD zoom happy hour this Friday at 6:30pm. Be there or be square!! Hang out with all your friends!

CrossFit
5 rounds:
AMRAP 3 min:
20 DB step ups (50/35)(24/20)
10 Burpee box jumps (24/20)
Max reps devils press (50/35)
Rest 1 min:
AMRAP 3 min:
Run 200m
10 Devils press
Max reps burpee box jumps
Rest 1 min
Barbell only=barball back rack step ups/regularburppes
DB/KB only= as written
Wallball only=wallball shots instead of devils press
Sandbag only = sandbag clean instead of devils press
NO QUIPMENT = 30 step ups and regular burpees

DV45(Wild card Wednesday)
12 min clock:
Run 1 mile
Max reps man makers (push up/row L/pushup/Row R/squat clean/thruster=1)
@15
AMRAP 12 min:
2-4-6-8-10….
Alt arm DB snatch
Single arm DB thruster
*EMOM 20 double unders or 20 lateral jumps over DB
@30
12 min clock
Run 1 mmile
Max reps man makers
*Continue going until you’ve completed 30 man makers between the first and second 12 min section

CrossFit Preteens
warm up
mom 8. min
1 min situps
1 min 50′ shuttleruns
+
EMOM 15 min:
100ft odd object carry
*Get heaviest object possible that. they can carry 100ft
+
AMRAP 15 min:
10 object thrusters
20 jumps over objects
30 russian twists

We are trying our a different zoom schedule this week to try and get some more participation Mon-Fri 8am 10am 4:30pm and 5:30pm. IF YOU HAVEN’T DONE A ZOOM CLASS YET…..DO IT!!!! WHAT THE HECK ARE YOU DOING?! 

If you would like a different workout or one special for the equipment you have please do not hesitate to text me. Ive been getting a lot so its no problem. My number is 925-785-2758. Keep doing your home wods and posting them on the social medias. Everyone loves seeing their gym friends even if its just a clip on insta! Stay active stay sane! 

Zoom classes at 10am and 4:30pm everyday for the duration of this shelter at home period. Download the app and join the fun. Even if you want to just watch and chat with friends for a couple minutes! 
Meeting code is 
684-431-2223. Password is 277276
Seriously. If you’ve been lacking in motivation during this quarantine please try a zoom class. Its just like a regular class and will bring some normalcy to your day