Kids Fit April 1, 2020
Kidsfit 4/1/20Warm-upkids warmup 3RNFT 25 jumping jacks 20 mt climbers 15 air squats 10 push ups 5 burpees MetconAMRAP12 BC, CW, Lunge, Broad jump (AMRAP - Rounds and Reps)12 min AMRAP 15foot bear crawl 15 foot crab walk 15 foot lunge 15 foot broad jump
CrossFit April 1, 2020
CrossFit 4/1/20AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the CrossFit WOD 9:30 AM https://zoom.us/j/609684060 12:00 PM https://zoom.us/j/261919068 7:30 PM https://zoom.us/j/842761928Warm-upWarm Up 2rds MC, TS, Lunges, AS1 Min of burpeeeeeeeees 2 Rounds 20 Mountain climbers 10 Toy soldiers 10 Air Squats 10 Good MorningsSupersetSingle Legged Single Arm Romanian Deadlift (5x8/side)Bulgarian Split Squats (5x10/side)90% of weight should be in front foot, 10% in the back foot. Add weight any way you can (goblet, farmer hold, back rack, etc.)Metcon12 AMRAP 10 single arm, (AMRAP - Rounds and Reps)AMRAP 12min 10
BurgFit April 1, 2020
BurgFit 4/1/2020AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the BurgFit WOD 8:00 AM https://zoom.us/j/328962467 5:30 PM https://zoom.us/j/251979792Warm-upWarm-up (,)2 Rounds: 50 Jumping Jacks 10 Inchworms 20 Air Squats 5 Tuck Jumps ,MetconM100 CrossFit (Time)For Time: 10 Rounds: 10 Sprawls 10 Mountain Climbers (1-1-2-2 Count) 10 Squat Jumps 14 min cap INT/BEG: 8 Reps of each MetconRest 5 min. FT dsc 500/50 Run/Swing (Time)For Time: 500m Run 50 Russian KB Swings 400m Run 40 Russian KB Swings 300m Run 30 KB Swings 200m Run 20 KB Swings 100m Run 10 Russian KB
BurgFit March 31, 2020
BurgFit 3/31/2020AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the BurgFit WOD 8:00 AM https://zoom.us/j/328962467 5:30 PM https://zoom.us/j/251979792Warm-upWarm-up2 min Jump Rope or Line Hops 4 Rounds: 10 Good Mornings 20 Bird Dogs 10 Russian Kbell Swings Metcon3RFT 200m Run 10 KB DL 10 KB Swings 10 KB Snatches (Time)3 RFT: 200m Run 10 Kettlebell Deadlifts 200m Run 10 Kettlebell Swings 200m Run 10 Kettlebell Snatches/arm 16 min capUse whatever kettlebell you have available. If you don't have a 200m mark, run for 1 min. MetconRest 5 min.AMRAP
Kids Fit March 31, 2020
Kidsfit 3/31/20Warm-upKIDS WARMUP 200Mish Run 2rds 10 toy soldiers 5 push ups 5 air squats 5 burpees Metcon5RFT Plank, Burpees, MT climbers (Time)5RFT 1min plank 5 reverse burpees 15 Mt climbers
CrossFit March 31, 2020
CrossFit 3/31/20AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the CrossFit WOD 9:30 AM https://zoom.us/j/609684060 12:00 PM https://zoom.us/j/261919068 7:30 PM https://zoom.us/j/842761928Warm-upWarm 400m Run 2R 10 Pass, 30 plank, 10 WL, 30 HSH400m Run 2 Rounds 10 Passthroughs 30 second plank 10 Walking lunges 30 second Handstand holdSkillMetcon (Time)3 rounds 800m Run Rest 4 minutes between sets Scale distance to be able to complete in 4 minutes or less Cap: 20 minutes Metcon3RFT 10 deadlifts, 10 DB push press (Time)3RFT 10 Deadlifts 10 DB Push Press/arm Cap: 10 min Choose a weight for your deadlift that is challenging but
Kids Fit March 30, 2020
Kidsfit 3/30/20Warm-upkids warmup 3RNFT 25 jumping jacks 20 mt climbers 15 air squats 10 push ups 5 burpees Metcon3RFT Run, Hops, SU (Time)3RFT 4 laps around the house 30 lateral hops over something 15 sit ups
BurgFit March 30, 2020
BurgFit 3/30/2020AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the BurgFit WOD 8:00 AM https://zoom.us/j/328962467 5:30 PM https://zoom.us/j/251979792Warm-upWarm-up2 min cardio of your choice 3 Rounds: 10 Bodyweight Lunges 10 Jump Tucks 5 Inchworms MetconRest 3 min between AMRAPs. Score is Rounds and Reps AMRAP 10 Air Squats, Sprawls (AMRAP - Rounds and Reps)10 Air Squats 10 Sprawls Score is Rounds and Reps AMRAP 8 Goblet Squats, Burpees (AMRAP - Rounds and Reps)AMRAP 8: 8 Goblet Squats (35/25) 8 Burpees INT/BEG: Scale Weight to go unbrokenAMRAP 6 OVH Lunge,
CrossFit March 30, 2020
CrossFit 3/30/20AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the CrossFit WOD 9:30 AM https://zoom.us/j/609684060 12:00 PM https://zoom.us/j/261919068 7:30 PM https://zoom.us/j/842761928Warm-upWarm Up 4Rounds GM,AS,IW, SS4 Rounds Not For Time 5 Good Mornings 5 Air Squats with Pause at Bottom 5 Inch Worms 5 Samson StretchSkillWeighted Good Mornings (7 reps w/ 3 second lowering)Utilizing a Barbell in the back rack, perform a good morning. Take this movement very controlled! Start off very light and only go far enough where you are keeping your back completely flat and hamstrings engaged!Every 2 minutes
CrossFit March 28, 2020
Saturday 3/28/20Warm-upWarm-up400m Run then establish a 20ft distance: Toy Soldiers (down) 10 Good Mornings Bear Crawl (back) 10 Wrist Circles in each direction Crab Walk (down) 10 Air Squats Lateral lunge (back)MetconHomeWOD Chipper (Time)Break up reps and order however you'd like to complete. 1 Mile run 100 KB Swings 100 Supermans 100 Weighted Lateral Lunges (50/side) 100m Bear Crawl 100m Crab Walk HomeWOD: For KB Swings and lateral lunges, find a safe item you can swing without damaging it or your surroundings. Only go to eye level. Ex. Laundry detergent, book bag, Cat litter container, etc. Hold in front of you during your lateral