Travis
Warmup
30ft Walk on toes, forward
30ft Walk on toes, backwards
30ft Walk on heels
30ft Walk feet turned out
30ft Walk feet turned in
30ft Lunge with arms locked out overhead
30ft Lunge walk, torso twists towards forward leg
30ft Butt Kickers
30ft High Knees
30ft Bear Crawl Forward
30ft Bear Crawl Backward
then…..
1 set of:
10 Alt. Worlds greatest stretch
10 Air Squats
WOD
15:00 Minute Clock
0:00-3:00 Minutes: 400m Run+Max Jumping Air Squats/ DB Goblet Squats (50lbs/35lbs)
Rest 1:00 Minute
4:00-7:00 Minutes: 400m Run+Max Reverse Lunges/ Alt. DB Clean and Jerks (50lbs/35lbs)
Rest 1:00 Minute
8:00-11:00 Minutes: 400m Run+ Max Jumping Air Squats/ DB Goblet Squats (50lbs/35lbs)
Rest 1:00 Minute
12:00-15:00 Minutes: 400m Run+ Max Reverse Lunges/ Alt. DB Snatches (50lbs/35lbs)
Post scores to comments
Accessory Work
3 Sets
10 Tempo DB Bench Press (2 sec down/2 sec up)
10 Tempo DB Bent Over Rows (2 sec down/fast up)
10 Seated Alt. DB Curls (each side)
Stretching
2:00 Min Pancake Stretch
2:00 Min Frog Stretch
Box Brief
Wednesday Yoga:
https://us02web.zoom.us/j/83838751219?pwd=SkVTRnArYTlXSUtDaVg4dXVBUkdyZz09
Friday Sip and stretch:
https://us02web.zoom.us/j/89079804119?pwd=ekVYV0RLV3VOQzdROFpFNU40eFF5QT09
CrossFit Division 
Why Travis, you’ve changed!
You’re right, I’m lookin handsome!
That was frosty! Got about 10-12 reps after each run.
Yes a little chilly this morning Wendy! Nice work braving the weather!
Cold AF. 20, 15, 14, 14 at #35.
Had about a minute left after the run each round.
32 / 14 / 30 / 19. I used 35lb dumbbell for goblet squats, and 10lb KB for the C&J and snatches as the shoulder was feeling up to going overhead but I wanted to keep it light/safe.
I did alt row/bike before each set for 20 cals
Reps 35-26-50-35
Won’t lie ….Missing the BBD gang !! Hope all is well with everyone and we’re back to crushing wods together again soon
I did alt row/bike before each set for 20 cals
Reps 35-26-50-35
Won’t lie ….Missing the BBD gang !! Hope all is well with everyone and we’re back to crushing wods together again soon
Hahah just in case you didn’t get my first comment thought I would post a second 🤪🤦🏽♀️
It was a little slippery out there! Thankfully I own a pair of traction aids (spikes) that I can put in my running shoes. Took a little figuring out at the beginning to figure out timings as I had to take off and put on the traction aids when I came in in between the runs so the first 2 reps were a less.
6 goblets
10 lunges
20 goblets
22 lunges
And as much as I dislike running it felt good to get out there.
Nigel will be doing his later
All done with 15 lb dumbbells
Glad to hear you enjoyed the run Beth. I bet the traction spikes make it a little easier with the slick weather!
What’s a good substitute for running outside? 80 mountain climbers for 400 m run? A 2 min run on the spot?
I would mix it up each round. 80 mountain climbers, 80 line hops. 40 side bounds, 20 burpees. Have fun!
Shall mix it up next time. Did zoom with crystal ( zoom cam haha).
I ran around the apartment for 2 mins each round ( who’d have thought).
With a 15 lb dumbbell :
21 squats, 14 clean and jerks, 23 squats and 20 snatches.
For accessory work, I’ve started doing this foundation workout with another friend.
Used 25lbs DB
Squats 7
CJ 10
Squats 11
Snatch 12
Good work getting out there on the run today Juli.
500m Row to start each set.
Set 1 & 3 – 35# KB Goblet Squats – 31/28
Set 2 & 4 – Reverse Lunges – 31/32
Slipper one out there today!
400m run/50 lb dumbbells
28 goblet squats
10 clean and jerks (double DB -whoops)
27 goblet squats
21 alt snatches
Quick and dirty! Now back to home schooling the kids!
Consistent on those goblet squats Kouf! Nice work sneaking the workout in on the lunch break between class.
400m run 24kg KB
15 Goblet squats
9 C and J
20 Goblet squats
13 snatches.
Good work today Pat! Sounds like the wrist is doing better? Hope the KB snatches didn’t do too much damage.
Did another 8k with the boys!
Putting in the miles Stacey!! Keep it up.
500m Row before each set.
Set 1 & 3 – 35# KB Goblet Squat – 31/28
Set 2 & 4 – Reverse Lunges – 31/32
Consistent as always Ken! Good job.
All these acronyms. Time for our team name “Zoom CAM”
When Emma joins its Zoom eCAM lol
So.. way too icy tonight for running
2 mins shuttle runs, and 25#kb for balance
21, 12, 27, 13
For accessory work Mak and I did 3 sets of 10 tempo ring rows
Oh forgot to add Makayla did 2 mins of ab sit-ups with the max squats and lunges. And kudos to her awesome play list each night to keep us motivated!
Going to have to share this playlist of Makayla’s! Good work on this one Zoom CAM!!
You’ll have to have Makayla send me her playlists so we can use them when we’re back in the box.
Did mine in the evening today since I was up super-late last night and prioritized getting sleep.
Ran for 2min on the treadmill, then did the movements with my 14kg kettlebell.
30 squats
17 c&j
27 squats
21 snatches
Nice Travis, gotta get those zzzzzs in! Ouuu kettlebell snatches are fun!! Hope the wrist isn’t worse for wear. Get some food and water in ya and rest up for tomorrow!!