Remember, tomorrow’s WOD is a partner WOD that is designed so it can be performed virtually through technology (Google Hangout, Skype, Zoom, FaceTime, etc.) or with a significant other, who lives in the same dwelling as you. It will be up to you to and your partner to schedule a time and select which communication…

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QuickFit Warm Up:2rds (5:00 cap) 10 m Lateral Quadruped Crawl 10 RKBS (build to working weight) :10/arm SA DB Plank Iso Row Hold WOD:10 Burpees ——- 10 Burpees 25 Renegade Rows ——- 10 Burpees 25 Renegade Rows 50 Lunges ——- 10 Burpees 25 Renegade Rows 50 Lunges 100 KBS – Russian (AHAP) CrossFit: Warm Up:Low…

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QuickFit Warm Up:2 rds (5:00 cap) 10 m Quadruped Crawl 5/5 Jumping Lunges 10 Band Pull Through Partner WOD: Total Work: 120 Cals AB —————- 120 KBS – American 120 Pushups 120 Walking Lunge *Partners switch every 12/8 cal until complete **Partners work simultaneously until AB is complete ***120’s done Chipper style CrossFit: Warm Up:Shoulder/Glute…

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QuickFit Warm Up:2rds – 5:00 cap 10 Goblet Squat 10 KBS – American (build) 10 Rebounding Tuck jumps WOD:16min AMRAP 10/7 Cals AB 20 KBS – Russian 10 Box Jumps CrossFit: Warm Up:Squat Prep – coaches choice 3rds10:00 cap 10 Banded Front Rack Squat 10 KBS – American (build) 10 Rebounding Tuck jumps 5 Tempo…

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CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard -THEN3 rds (10:00 time cap) 5 Burpee to Tuck Jump 25 Miniband Prone Straddle 10/side Side Plank Rotations 3 Tempo (3112) Floor Press (build) Strength: Floor Press4 x 8 (Build) WOD: “New Year. New Me.”30-20-10-20-30 KBS – Russian 15-10-5-10-15Burpee Box Over BodyFit Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (10:00 time…

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CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (12:00 time cap) 10 Ring FacePulls 10 KB GoodMorning 10 V-ups or Tuck Ups 10 KB Sumo Deadlift Pulses 5/arm Plank KB Drag Through WOD:30min EMOM :30 on :30 off Min 1: Meter Row Min 2: KBS – Russian Min 3: No Press Burpees *Go as hard or easy…

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CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 1 Wall Walk 10 KB Sumo RDL 5/arm 1/2 Kneel Bottom Up KB Press :30 Hollow Body Flutter Kicks Strength: Strict PressLevel 1: 3×5 (+5lbs)Level 2: 4×4 (Build) Partner WOD: 20min AMRAP 3 HSPU 6 KB Snatch 9 KBS – Russian *Alt. Snatches each round* BodyFit…

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CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (6:00 time cap) 5 Downward Dog 10 90/90 Banded Y’s 5 Snatch Grip Behind Head Push Press -THEN- 3×5 Barbell Hang Squat Snatch (build) Strength: SnatchLevel 1: TechniqueLevel 2: Find a Heavy 3 WOD:5rds 5 Snatch @ 75% 5/5 Rot. Ball Slams 15 KBS – Russian (AHAP) Rest :60…

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QuickFit Warm Up:Run/Row/AB/DU before Whiteboard2 rds (6:00 time cap) 5 Jefferson Curls 10/leg Mt. Climbers 8/side KB Deadlift Twist WOD:500m Row 25 Burpees 50 KBS – Russian 400m Row 20 Burpees 40 KBS 300m Row 15 Burpees 30 KBS200m Row 10 Burpees 20 KBS 100m Row5 Burpees10 KBS CrossFit Warm Up:Run/Row/AB/DU before Whiteboard3 rds (9:00…

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QuickFit Warm Up:2 rds 10 Ring Face Pulls 10 High Pull to External rotation to OH Press (10# or < DB/plate) 10 Air Squats WOD:Every 3min x 5 250m Row 10/10 DB Snatch CrossFit Warm Up:Run/Row/AB/DU EMOM 9:00 1) 8-10/side Quadruped Banded Thoracic Rotations 2) 6-8/leg KB/DB Single Leg RDL 3) 2 laps Snap SkipsTHEN3×6-8…

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