Call Us: (925) 380-6335

Vest/ruck/back pack


Vest/ruck/back pack

EMOM 12 min:
5 touch and go squat cleans (155/105)
*If you cannot do this for noise reasons then go from the hang
*Pick a weight that you can keep touch and go. If the weight you have is very light then try to do 7-10 reps per minute
Complete whole workout in weighted vest/ruck/back pack (20/14)
5 rounds:
AMRAP 4 min:
Run 400m
50 Air squats
Max reps pushups in remainder of 4 min
Rest 1 min between rounds
*No equipment modifications today. Everyone should be able to do this

DV45 (wildcard Wednesday)
AMRAP 8 min:
Weighted squats
Weighted step ups
Max reps walking lunges the remainder of 8 min
AMRAP 8 min:
100 ft shuttle run (50′ out 50′ back)
5 burpees over objeck
8 min max reps plate ground to overhead (45/25)
*EMOM 20 plate jumps or 20 double unders
8 min Max reps
Thrusters (Use something light, whatever you have at your disposal)
*EMOM Run 100m
5 min max reps hollow rocks (goal is 100)

CrossFit Preteens
Warm up
3 rounds :
1 min: Max reps inchworms
1 min: 50′ butt kickers
EMOM 10 min:
8 weighted step ups
*Use a bench or box or chair or whatever they can safely step on. Hold a light weight if possible and do 4 step ups on each let. Goal is to focus on single leg strength and not letting the trailing foot help. If this cannot be done with weight then just use body weight
AMRAP 15 min:
10 Burpee stick or box jumps
30 Grasshoppers (Left shin to right forearm then right shin left forearm = 1) (Like a mountain climber but with some rotation)

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 924-785-2578. 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 

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