Warm Up:
We really want you to take time to work on mobility over the next few weeks. Here is a short mobility piece before the workout.

After this upper body mobility do 5 fast rounds of
7 push ups
7 leg raises or candlesticks
7 Squats

Please read the options below as we know people are working with different equipment.

DUMBBELL or Single KB wod
For Time:
10 DB Hang Snatch (right arm) 45/30
10 DB Hang Snatch (left arm)
10 DB Thrusters with both arms (if you have one DB alternate 5 left, 5 right.
… Then 9 of all that… Then 8… All the way down to 1.

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Barbell Version
Warm up to your working weight for the wod. As there are several different variations of weights out there I am basing RX of time domains and stimulus of the workout. This workout should be on the lighter side. The first 10 reps of both should be unbroken, yes the reps go down by one every time but there will be a time, probably around 5 or 6 where you might have to break these movement. You should be on the struggle bus with a one way ticket to Pain Town


Barbell version
10 Hang Snatches
10 Thrusters

Then 9 of each, then 8 then 7.. all the way down to 1

Post times to the facebook, tag the gym. We’ll keep coaching and providing you amazing service, you keep being the awesome community you are!

Warm Up:
3 Rounds
10 Air Squats
30 Double Unders or Singles (Ropeless Jumps or Calf Raises are subs)
8 Ground To Overhead with Plate
6 Push Ups

Workout:
“Jackie”
For time:
1000m Row
50 Thrusters 45/35
30 Pull-ups

At Home Versions:
With Equipment:
If all equipment is available then go though the workout as written. If you don’t have a rower substitute that with an 800m Run(4 min Run). The workout is prescribed to use an empty barbell so even if you don’t have plates that fine. If you are working with DB/KBs use 53/35, if you only have 1 of each then go through single arm thrusters and switch to get 25 on each arm. If you don’t have a space/set up for pull ups CLICK HERE to see plenty of options to choose from.

Limited Equipment:
800m Run
50 Squatting Tuck Jumps
30 Towel Pull Downs
(Take a hand towel and hold it tight between your hands at shoulders distance. Start with the towel above your head and make sure it is pulled apart tightly. As you hold your shoulder blades together bring the towel down to your chin and return it above your head. The most important part is to KEEP CONSTANT TENSION in the towel. It should never have slack in it.)

Accessory Work:
Tuck Crunches (Video Posted Below)
4×12

Follow Mobility Routine Posted Below

Extra HomeWod:
5 Rounds
1 Minute at Each Station
-Mountain Climbers
-Push Ups
-Flutter Kicks
-Air Squats
-REST
Score is total numbers of reps

For the warm up today 3 or 4 minute jog then go through the following dynamic warm up.
40 High knees
40 Butt kicks
20 sampson stretches
40 lunges

Wod 1 today

21 Minute EMOM (7 rounds)
Minute 1- 40 seconds of harder cardio fast run, hard row, fast bike, jump rops
Minute 2- 12 Toes to bar, 15 sit ups, 10 candlesticks
Minute 3- 2 push jerks *add two push jerks every round

Rest between wods
100 Russian twists for time

If you haven’t heard we were forced to close THESE doors by the State of Florida over concerns surrounding the Coronavirus.

I feel at this time that this the correct choice.

THIS IS TEMPORARY. You’re health and wellness is our number one concern and we will continue to be your coaches through this tough time. Now is not the time to stop working out! You have built up an amazing buffer against sickness by choosing to do CrossFit.

Stop in today and we will set you up with equipment for all at home workouts. A coach will be contacting you daily to tailor the workout to your needs and help you with whatever you need including getting you started on a sensible nutrition program.

With that being said here is tomorrows workout! Let’s rock and roll!

Warm up 4 minute run
3 rounds
10 push ups
10 sit ups
10 squats

Wod 1- 5 rounds for time
10 Cleans
10 Shoulder to overhead
10 Lunges

*please refer to our facebook page for demo video of at home options

5 Minute break

4 rounds (12 minutes)

1 minutes Max doubles
1 minutes max squats
1 minute rest

Warm Up:
800m Run
Then
30 High knees
30 Butt kicks
20 spiderman lunges
10 Paces of Sampson stretch


Workout:
21-15-9:
Hang Power Clean with barbell or dumbells
Bar Facing Burpee (No Push Up Burpee Also Allowed)
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At Home Version:
If you have the equipment available go through as it’s written but change the burpees to lateral bar over burpees to save space.
If you have no equipment find something in your house to put weight in. a backpack, heavy ball, a sandbag left over from hurricane season and perfrom cleans with that.

After this wod, complete the accessory work.

**Accessory Work**

WOD 1:
“Death by”
10m Shuttle sprint
*run a 10m print (30 feet, about a driveway length) every minute on the minute. add 10 meters every round.

WOD 2:
1>10>1
(1-2-3-4-5-6-8-9-10-9-8-7-6-5-4-3-2-1)
Hand release push ups
Sit-ups