NEWS
MORE CLASSES ANNOUNCED! See new schedule above.
CLASS DESCRIPTIONS:
- CrossFit – This is what you know and love! We will make these classes as home-friendly as possible by using little (maybe a dumbbell or kettlebell) to no equipment.
- Core/Abs – We’ll target all areas of your midline: abs, obliques, transverses, spinal erectors… if it’s in your midline, we’ll hit ’em!
- Mobility – We’ll stretch, roll, and lax ball to help you stay limber and flexible.
- Topics Q&A – This is an interactive session with members to ask questions about nutrition, training, fitness, and any other aspect of your health and well-being that is impacted by our “quarantined” way of life.
- Kids – We’re here to give you a little bit of relief by providing a workout designed for kids under 10. We’ll dance, jump, hop, squat and burpee to name a few!
WOD
“Believe It”
1 Minute Max Kettlebell Swings
THEN
3 Rounds
10 Kettlebell Reverse Lunges – per side
10 Hand Release Push Ups
THEN
1 Minute Max Kettlebell Halos
THEN
3 Rounds
40 Mountain Climbers – 20 per side
20 Sit Ups
Courtesy of CF West Santa Cruz
WOD Guidance & Goals:
With a kettlebell or dumbbell do as many swings as possible in one minute. Target 20-30 swings. Immediately begin the 3 rounds of reverse lunges. Do 10 lunges on your left leg then 10 on the right, with or without your kb or db. Target 4 minutes. Once you complete the first couplet, immediately start kb or db halos, circling to the left then the right, for 1 minute accumulating as many reps as possible. Target 20-30 reps. The final couplet, perform 3 rounds of 20 mountain climbers per side (40 total) and 20 sit ups. Target 3-4 minutes.
httpv://www.youtube.com/watch?v=7jBzMFQKOiI
Post “Reps / Time / Reps / Time” to Comments.
ENDURANCE
5 Rounds
300 meter moderate, 200 meter fast
rest 2 min
BARBELL CLUB
Burgener Strength
1) Front squat: 60%x3 reps, 70%23 reps, 80%x 1 reps, 90%x 1 reps, 95%x 1 rep, max for the day.
*Rest 10 minutes, then:
2) Back squat: 60%x5 reps, 70%x5 reps, 75%x 5 reps x 2 sets
30# KB
28
5:09
16
3:23
32 kbs (35#)
4:07 25# db
20 halo (25#)
3:53
28 db swings 35#
2:49 35# db
15 halos 35#
4:17
25 kbs #40
#40 for lunges
21 halo with #30
No idea on times
27 35#kb,
4:30 20#, pushups slowed me WAY down.
20 25# plate
4:03
PR – 5 x3 strict pull ups 🙂
34 44# kb swings (not entirely overhead to spare the garage ceiling)
4:36 25# db
17 halos with 25# db
5:00
31 26# kb
3:58 26#, knees
31 15# kb
3;50
31/3:33/25/3:40
35# db
30 35# kb
4:51 35# kb
14 35# kb
3:14
11:36 total time
29 kb 30#
35 halo 30#
5# lunges (knees, groin)
Didn’t get separate times for the couplets
50#kb
31/14
Clock read – 5:29/10:07
25# DB-
25 swings
4:59
20 halos
5:46
30/4:18/19/3:25@30#db
Rahul: 28/4:25/26/4:00-35#Kb
25 KB swings 35#
4:07 35#
21 halos 25#
3:27
With some “assistance” from Anna 😆
32 Swings (between eyes and overhead – short ceiling) @35# KB
4:02 @20# DB
21 Halos @20# DB
4:10
32 Swings (50# DB)
4:13 (50# DB)
17 Halos (50# DB)
4:19
26 with 44# KB
5:30 25# DB
13 Halos 25# DB
4:38
35# DB
30 Swings
5:20
15 Halo
Ended at 10:45
50 Hollow Rocks
1 mile warm up
All with 25# DB
34 / 4:09 / 32 / 2:54
Then tabata handstand holds
endurance then …
800m run
48 RKBS at 35#
600m run
4:48 35#, car bumper pushups
800m run
19 halos at 20#
600m run
3:45
9:45 total 53# (for swings, halo) / 35# (for lunge)
Did DU practice before WOD. Got 26, then 24, in a row! Discovered that I was holding my breath which caused me to fail after 5-10 reps, so I focused on breathing and staying relaxed (and of course keeping my elbows tucked in).
Sweet! Nice work buddy!
Machine
Haha yea… miss the 6:30 crew!!
53# KB for swings, lunges and halo
29 swings, 15 Halos
11:50 total time
26 swings (45# dB)
4:10 (45# dB)
32 halo (25#)
3:42
31/ 4 min/ 18/ 3:55 (20# DB)
25# DB
25?
3:35
19
3:??
kb swings: 35- 53#
lunges – 30 #
halo : 15- 35#
4:30/4:00
4.75 mile run – 37:17
RKB 38 (35#)
3:19 no weight lunges
Halo 24 (20 # KB)
4:10
34 / 3:42 / 19 / 3:xx?
50# DB
Halos not really to standard given shoulders were TOAST. They were more like zig-saggy donuts? Good burner today.
35# DB 25 swings
5:15 35#DB reverse lunges, HR PUs
20 18#🐄🔔 halos
4:30 MCs and SUs
37 Russian KB swings 26#
4:09 26#KB
23 halos 26#KB
4:20 26# KB
31 50#; 5:26 (50# for r keg; 35# l leg; 28 (35#); 9:56
Hatch Week 1 Day1
32 35# , 5:10 35#, 26 15# , 9:26
W/35# kb
30
4:29
19
3:52
30 @ 35#
5:55 25#
26 @ 25#
5:15
Alex
54 @ 50#DB
5:03 50#DB, step downs instead of reverse lunges
15 @ 50# DB
6:13