Quarantine carries

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
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

Friday 4/10/20

CrossFit
EMOM 10 min:
1 min:10 straight leg situps+Max reps bicep curl
1 min:10 v-ups + Max reps strict press w/bar or light weight
+
In teams of 2:
Against a 30 min clock:
Alternate full rounds with a partner
5 Devils press + 1s (50/35)(Burpee+pushup+ground to overhead=1)
100ft farmers carry (50/35)
5 Thrusters (50/35)
*During break partner must hold plank or handstand. If you do not have a partner then rest 1:1. Goal is to complete your complex without letting go of DBs
*Barbell only = 7 burpee + 1s/ 5 thrusters (95/65)
*DBs only = as written
*1 DB =6 single arm devils press +1s/ 6 single arm thruster 3l/3r
* KB= same as above
*wallball only = 12 wall balls/100ft walking lunge/12 wallballs
*sandbag only= 3 sandbag clean/ 50ft sandbag bearhug walk/6 sandbag squats
*NO EQUIPMENT = 7 burpee plus 1s/100ft walking lunge/14 jumping air squats

Cooldown
1 min planche stretch
1 min forward fold
1 min hang
1 min supine twist each side
5 min chill by yourself without your phone

DV45(glam Friday)
AMRAP 10 min:
1 “21” bicep curl (7 curls bottom half/7 curls top half/7 full bicep curls)
21 Straight leg situps
Rest 2 min
AMRAP 10 min:
2-4-6-8-10-12….
Hand release pushups
Burpees
*10 barbell or light weight strict press after each round
Rest 2 min
AMRAP 10 min:
10/7 Calories or 10 burpees
20 single arm power cleans (10L/10R)
Rest 2 min
AMRAP 10 min:
Max reps renegade rows
*Anytime you break pushup position or stop you must complete 20 hollow rocks

When will the games be cancelled?