Tuesday April 7, 2020

DSC_7751Megan

With Equipment – AMRAP 15:00 Minutes
20 Single Arm Dumbbell Snatches
40 Double Unders / 60 Single Unders
20 Burpees
40 Double Unders / 60 Single Unders

Without Equipment -AMRAP 15:00 Minutes
20 “Odd-Object” Ground-to-Overhead
20 Lateral Hops Over “Odd-Object”
20 Burpees
20 Lateral Hops Over “Odd-Object”
Post scores to comments

Check out Coach Sharon talking about today’s workout.
https://www.youtube.com/watch?v=FCeNe1Cy4Cw

 

 

Monday April 6, 2020

Airman to be awarded Medal of Honor

This Hero workout is dedicated to Master Sgt. John A. Chapman, a US Air Force Combat Controller (Special Forces), who was killed in action in Afghanistan on March 4, 2002, during the Battle of Takur Gar. His actions during that battle would result in the Medal of Honor.

During the battle, MSgt. Chapman repeatedly exposed himself to hostile machine-gun fire while charging up a steep slope in knee-deep snow to eliminate the fortified enemy positions that had his teammates pinned down. Despite receiving several gunshot and shrapnel wounds, MSgt. Chapman continued to engage the enemy in order to protect incoming helicopters, before eventually succumbing to his wounds.

“Chapman” Hero WOD
1200m Run
100 Pushups
25 Broad Jumps
100 Situps
1200m Run
100 Pushups
25 Broad Jumps
100 Situps
1200m Run
*If you have a vest, wear it*

Modified Version
600m Run
50 Pushups
15 Broad Jumps
50 Situps
600m Run
50 Pushups
15 Broad Jumps
50 Situps
600m Run
Post scores to comments

Check out Coach Cam talking about today’s workout. https://m.youtube.com/watch?feature=youtu.be&v=KOU-SwVLwos

Sunday April 5, 2020

FGBKaufman-167
Seth

3 Sets:
1:00 Max Burpees
Rest :30
1:00 Max Alternating Jumping Lunges
Rest :30
1:00 Max Sit Ups
Rest :30
1:00 Max Mountain Climbers
Rest :30

Or…

3 Sets:
1:00 Max Handstand Pushups (Strict or Kipping)
Rest :30
1:00 Max Alternating Jumping Lunges
Rest :30
1:00 Max Sit Ups
Rest :30
1:00 Max Double Unders
Rest :30

Check out Coach Dave talking about today’s workout.
https://www.youtube.com/watch?v=O8OKjy64TiQ

Saturday April 4, 2020

19point3-204
Mandy

Workout 1 of 3 for the Support Your Local Box Fundraiser. Anyone can participate in the Support Your Local Box Fundraiser. Payment is not required. We understand that many face financial difficulties at this time and want everyone to have the opportunity to participate without barriers. Your participation is, in itself, a strong form of support and encouragement to the affiliate community. All proceeds from registration will go directly to the affiliate of your choice. Register at https://games.crossfit.com/register/open

 AMRAP in 10:00 Minutes 
10 Squats
9 Dumbbell snatches, right arm
10 Push-ups
9 Dumbbell snatches, left arm
♀ 35 lb. ♂ 50 lb.
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Friday April 3, 2020


Registration: https://games.crossfit.com/article/support-your-local-box-fundraiser/open

AMRAP 10:00 Minutes
15 Single arm Shoulder to Overhead Right Arm/Odd Object
15 Dumbbell Step Back Lunge done in Right Front Rack/Odd object
15 Single arm Shoulder to Overhead Left Arm/Odd Object
15 Dumbbell Step Back Lunge done in Left Front Rack/Odd Object
-Rest 5:00 Minutes-
AMRAP in 10:00 Minutes 
15 Single arm Shoulder to Overhead Right Arm/Odd Object
15 Dumbbell Step Back Lunge done in Right Front Rack/Odd object
15 Single arm Shoulder to Overhead Left Arm/Odd Object
15 Dumbbell Step Back Lunge done in Left Front Rack/Odd Object
Post scores to comments 

 

Thursday April 2, 2020


DSC_3429
Travis

Part 1. 20:00 Walk/Light Jog
Part 2. 5 Sets for Quality, not time
20 Alt. Single leg Vups
10 DB/Odd Object Single Arm upright row (R/L)
15 Weighted Hip Bridges
10 Cat Cow Exercises

Athletes Notes
*If you don’t have a dumbbell, use a weight from around the house for the upright row.
*Here is a video of an upright row: https://www.youtube.com/watch?v=RK8gswWipG8
*Demo video of cat cow exercise: https://www.youtube.com/watch?v=KpNznspZZEY

Post Thoughts to Comments

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6:30AM ZOOM LINK: https://zoom.us/j/274789462
12:00 NOON ZOOM LINK: https://zoom.us/j/640177437
5PM ZOOM LINK: https://zoom.us/j/141949987

Added Bonus Monday to Friday 7:30-8 (except Wednesday)
SIP AND STRETCH – grab a beverage and connect with CFD members while we chat and stretch
https://zoom.us/j/219801050