Thursday, April 23, 2020
Little Bird
CrossFit is challenging. Life is challenging. Both can be done alone in a dark room but both are so much better with friends and a massive fully equipped gym.
Have a nice Thursday!
Have a nice Thursday!
This isn't fair. I don't have a house. I live in a condo association. My run is WAY farther than anyone else's...
1.) Little Bird
10 rounds
10 Alternating Dumbbell Clean & Jerk
100m Run
note: it is a full clean
*2.) 5 rounds
With an empty barbell, broomstick, shovel/rake, 2×4
10 rounds
10 Alternating Dumbbell Clean & Jerk
100m Run
note: it is a full clean
*2.) 5 rounds
With an empty barbell, broomstick, shovel/rake, 2×4
5 Pressing Snatch Balance (feet in receive pos and just drop feet stay put)
7 Heaving Snatch Balance (feet in receive pos dip drive drop feet stay put)
9 Snatch Balance (feet in jump dip drive drop feet move to receive)
*3.) Every 2 minutes for 20 minutes
25′ Handstand Walk
12 Alternating Pistol Squats
*4.) 5 rounds
*3.) Every 2 minutes for 20 minutes
25′ Handstand Walk
12 Alternating Pistol Squats
*4.) 5 rounds
15 Supermans
10 Barbell Bent Over Row (10 each arm with db/kb)
Unequipped At Home
1.) 20 min AMRAP
Run a lap around your house
10 Pushups
:30 Handstand Hold or 30ft HS Walk
2.) ROMWOD
1.) 20 min AMRAP
Run a lap around your house
10 Pushups
:30 Handstand Hold or 30ft HS Walk
2.) ROMWOD
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Barbi Gossen
Fran: 35 dumbbells and strict pulls ups with bent knees. 8:45
Then 3 rounds 20 GHD, 25 alt dB snatches @ 35#. Plus other stuff
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Liz LeCaptain
Recovery WOD - 4 rounds + 13 squats
20 min AMRAP - 20 air squats, 20 push ups, 20 sit ups, 20 ninja roll ups / ROMWOD
5
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Pauly VanderKelen
Barbell Complex: 4 Front Rack Lunges, 4 Overhead Lunges, 4 Overhead Squats complete @ 95,115,135,155,175,185,195# PR!
Annie from 4-22-20 complete in 6:36 / Barbell Calf Raises while standing on a 55# plate: 10 reps @ 45,75,95,115,135 then 3x10 @ 155# / 3x10 Strict Chin-Ups / 3x10 Arm Curls with 35# dumbbells / 2x10 Ninja Roll-Up into a 20" Box Jump / "Little Bird" complete with a 60# Dumbbell on 4-25-20 in 14:58 / *3.) HSW + Pistol EC complete on 7-22-20.
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Theresa Rosenquist
17:07**
** made some substitutions: Dbl KB complex}x3 & 125m row. (Complex=1swing/1clean/1snatch/2 squats @#18’s) -> 4x25 ea {BP@65#/GHHE/AMSU -> Banded ROMWOD.
4
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