NEWS
WED WOD Recording: Mount Cook
WED CORE/MOBILITY Recording: Here
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
“My Type”
AMRAP 12
12 In and Outs
12 Side Bends
12 Dumbbell Step Ups
12 Glute Bridges
WOD Guidance & Goals:
The in and out is a modified burpee, jump your feet back into a plank position then immediately jump them outside your hands then jump and clap. These should take :30. The side bends are 12 per side (:48 total) as well as the weighted step ups. Do step ups with one dumbbell held any way you’d like except resting on your knee. To perform the glute bridges plant your heels into the floor, shoulders stay on the ground, and squeeze your butt up and together without hyperextending your back. Return back and butt to the floor after every squeeze. Target 4+ rounds. Recommended weights (50/35).
httpv://www.youtube.com/watch?v=kcsJ4GLQjQQ
Post Rounds to Comments.
4+4 25#
4+8 45# (20 inch)-
4 rounds w/ 30#
Anna works out in the garage. 30# was right there waiting 🙂
Nice Anna!
4+10 25#
3+51 (counting each stepup or side raise as 1 rep), 35#
4+6 (20# Vest, 50# DB, 16″ Yeti Step Ups)
4 + 27. 20# Probs should have gone heavier but the 30# was in the garage. seemed too far 🙂
4+2 rounds using 30# DB. Step ups to a chair
2+36 50#DB (for step-ups (23 inches) & glute bridges),
3+12 vest/40# 20” box
4 plus 12
Used 2-40 DB for small step up in basement
20# dB glute
3 with 25# DB for stepups to bench
50/50/50
4
35# step ups
20# gb
No idea! Maybe 3+
20#/chair
Kids Class – Way to Crush It!!
Meditation – Thank you Lisa! Fantastic! Recording will be posted to tomorrow’s workout.
1.8 mi run
3+24- 25#/ 2 stairs
3 + 28 w/ 24 inch with 35# (su and glutes)
3+33 25#
Rahul 3+20,30#
5 mile run
5+13, 25# and Yeti step ups
Kids loved the class again today, Melly! Thank you!
4+42 (20# DB)
3+17 35# DB
3+59 35#
30 min Peloton
5+36 30# db
We totally missed the 12 per side for step ups oops🤦♀️
2+48 20#–seems so slow …hmmm
4+18 50#
30 min peleton
20 inch box
Jenna 3+44 @ 35# KB step ups to coffee table, 20# DB glute bridges
Alex 3+17 @ 50# DB step ups to coffee table, 50# DB glute bridges
4 +36 25#
3+36 @25# DB step ups on chair, 12 each leg
35# DB glute bridges
3 + 12. #20 DB for step ups to chair
4 15# step up to chair