Call Us: (925) 380-6335

Make something for pull-ups or rows!


Make something for pull-ups or rows!

Wednesday 4/8/20
Every 90 seconds x 10
5-10 Strict pull-ups or ring rows + 100ft odd object carry
*Ideally the odd object carry is done with a sandbag or 2 heavy KBs in a front rack
*If you don’t have a pullup bar or ring row set up then do 10 bent over rows
*If you have light DBs that aren’t really a challenge to hold in the front rack then do 100ft DB overhead carry
3 rounds for time:
30/24 Calories or Run 400m or 30 burpees
12 Deadlifts (155/105)
9 Hang power cleans (155/105)
6 Push jerks (155/105)
*Barbell=as written
*2DBs =15 deadlift/12 hang power clean/ 9 push jerk
*1 DB= 18 Single arm deadlift/16 single arm hang power clean/ 12 single arm push jerk
*1 KB=18 Single arm deadlift/16 single arm hang power clean/ 12 single arm push jerk
*Wallball only=18 wallball push press/15 wallball/12 medball clean
*NO EQUIPMENT= 12 tuck jumps/24 jumping lunges/12 hand release pushups

Cool down
Instep deep lunge 1 min each leg
Forward fold 1 min feet together 1 min feet in split
Air plane crash 1 min each sit
Chill for 5 min without your phone

DV45(wild card Wednesday)
AMRAP 8 min
Run 800m
Max reps single arm Devils press
AMRAP 8 min:
20 Suitcase deadlifts (10L/10R)
100ft single arm farmers carry
20 goblet squats
AMRAP 8 min:
30 Single arm devils press
Run 800m
Max reps single arm DB thrustes
AMRAP 8 min:
20 Single arm Push press (10L/10R)
20 Front rack lunge w/1 DB(10L/10R)
AMRAP 6 min:
30 single leg v-ups
30 russian twists

CrossFit preteens

5 rounds
30 seconds light weight good mornings
30 seconds lateral jumps over object
EMOM 10 min:
5-10 deadlifts
*Add weight if possible
*Focus- feet directly under bar, arms long, abs tight before bending down, hands outside hips, butt back and chest tall, movement driven with legs not back
AMRAP 15 min:
5 Burpee broad jumps
10 Goblet squats
15 sit ups

We are playing around with different zoom class times. Would you like an extra class in the morning or evening or lunch time? 

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 925-785-2578. 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

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