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
Monday 4/27/20
CrossFit
10 rounds:
1 min: 10 Front rack or odd object lunges + front rack hold the remainder of minute
Rest 3 seconds between rounds
+
Every 4 min for 6 rounds:
20/15 Calories or 200m run or 15 Burpees or 70 Double unders
20 Stright leg situps
15 Thrusters (95/65) or (50/35) or 30 Wallballs (20/14)
*Barbell only = As written
*DB only = As written
*KB only=20 single front rack thruster (10L/10R)
*NO equipment=30 Broom stick thrusters
DV45 (Booty pump Monday)
Against a 10 min clock:
Max distance walking lunges
*Lunge away from your house for 5 min then turn around and come back. See if you can meet back the exact same spot you started
@13
AMRAP 10 min:
10 DB deadlifts
100′ farmer carry
10 farmer carry hold jumping squats
100′ farmer carry
*Every time you put DBs down complete 5 burpees
@25
AMMRAP 10 min:
Accumulte 3 min in weighted wall sit
Accumulate 3 min in weighted plank
Max devils press in remiander of time
*goal is 30
@37
AMRAP 10 min:
10 Plate or single db ground to overhead
10 Burpees to plate
CrossFit preteens
Warm up
AMRAP 5 min:
50′ shuttle run
10 jumping jacks
+
EMOM 10 min:
30 seconds max reps walking lunges in back pack
+
AMRAP 15 min:
Run 200m
10 Box jumps
20 second wall sit
This Friday at 6:30pm well be having an official zoom happy hour to hang out and catch up with your fellow CFDers you haven’t seen in a while! There have been a couple impromptu happy hours and its fun! See you there! BYOB!
I know everyone really misses rope climbs
