Evening park WOD

Tuesday 5/19/20
CrossFit
Every 90 seconds x 10
10 renegade rows + 10 pushups+max reps push press
+
6 rounds:
3 min clock:
Run 200m or 20/15 Calories
20 Power cleans (95/65) or DB (95/65)
Max reps fronts/ burpees the remainder of 3 min
Rest 1 min between rounds
*Rounds 1,3,5 front squats. Rounds 2,4,6 burpees

Cooldown
Forward fold 2 min
Saddle 2min
Archer 1 min per side

Endurance
Triple 3s
Row 3000m or 150 Burpees or Bike 175 calories
300 Double unders
Run 3 miles

We will be adding a 4:30pm park WOD to coincide with the 10 am class. Bring. your DBs and a mat. We will try zoom class again with the park wod. If you have not done so please create a mind body login with your email address yogurt our emails from

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 8am 10am and 4:30pm 5:30pm Mon-Fri. 10am and 4:30PM Sat & Sun 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