Monday, April 13, 2020

Good Evening!

Hope you are all ready for a great week and you were. you able to get out and enjoy some of the sun this weekend. Miss you all and thinking of you and your health and wellness and will be there for your every step of the way as we navigate these unknown times.

A reminder that for our schedule this week we will be adding a 7am class on Tuesday, Wednesday, & Thursday morning. This will be done on the same Zoom link as our 12pm and 5pm classes.

As usual we have running on Monday with Mike at 10am, Yoga with Charles on Tuesday and Thursday at 10am, and then Physio with Harry on Wednesday at 10am.

CrossFit Zoom Workout - 12pm/5pm

Conditioning

There will be 2 parts to our conditioning on Monday. Part 1 is compliments of Whitney & Joey from 782 Athletics. Part 2 is from the CrossFit Games workout page.

“WJ”

12 minute Ascending Ladder

3,6,9,12…

Odd Object Deadlift (BB/DBs/KBs/KitBag/etc.) - something light

Weighted Step Back Lunge (right leg)

MB Situps

Weighted Step Back Lunge (left leg)

Pushups

Something with a bit of core, a bit of legs, and a bit of upper body here.

Move Steady through this from start to finish.

Rest 5 minutes

games.crossfit.com Workout 2

100 DU’s/200 SU’s/100 Plate Hops

21 Burpees

75 DU’s/150 SU’s/75 Plate Hops

15 Burpees

50 DU’s/150 SU’s/50 Plate Hops

9 Burpees

Accessory Core & Strength Work

5 Rounds

25’ Handstand Walk or 2 Wall Walks or 10 Slow Shoulder Taps

15 V-Snaps

10 Pistols/10 Goblet Squats

5 Handstand Pushups or 5 Weighted Pushups or 5 Perfect Pushups

Running Accessory Work

Will be released Monday morning.

- Team 782