At Home Workout #32 – Apr 14
Warm Up
- 30 single unders
- 10 overhead squats with rope
- 30 single unders
- 10 sit ups
- 30 single unders
- 10 mountain climbers (5R/5L)
- 30 single unders (or double unders)
- 10 push ups
- 30 single unders (or double unders)
- 10 overhead backward lunges in place (5R/5L)
Workout – Support Your Local Box Workout #2
Complete for time:
- 100 double unders
- 21 burpees
- 75 double unders
- 15 burpees
- 50 double unders
- 9 burpees
Cash Out
- Run 1 mile (for time -OR- not for time… athlete’s choice)
Cool Down
- Calf stretch (30s/side)
- Hip crossover stretch (30s/side)
WOD Notes: Click here for a video explanation of today’s workout. This is the 2nd workout in CrossFit, Inc’s “Support Your Local Box” event. You can see the official workout description here. Their official scale calls for 50-35-20 jumping jacks and 15-12-9 burpees. For most of our members, if you can’t do DU, we’d recommend 2x SU or 1x jumping jacks. Whatever version you pick, go fast and have fun! Post to comments: Time, modifications. 1 mi run (if timed)
Handstand T-shirt Challenge Notes: We loved seeing all the pics and videos of people completing this challenge! If you didn’t get to see the videos posted to yesterday’s comments, go back and check them out!
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9:10 with 2XSU
8:25 rx
2000 m row cash
WOD — 🙂
2 mile run – 13:23
WoD completed not sure of time. Rowed 14,000 meters as well.
WOD time 8:23 (1 x SUs)
1 mile time 8:31
Jim did singles x2 in 9:46
Jen RX 12:01
Row one mile each
Miss the 515 crew
Way to go Currans. We miss you too!
I haven’t been slacking! Finally healed from my mountain bike injury last week haha
Jumping Jacks x Burpees : 8:27
Mile: 9:10
Glad to hear you’re back in action, Chaz!
WOD 8:54 single unders and plank burpees.
Craig’s “Fit at 50 Fifty” WOD
50 cal row
50 overhead squats (with broomstick)
50 cal row
50 pushups
50 cal row
50 situps
50 cal row
50 pullups
50 cal row
50 situps
50 cal row
50 pushups
50 cal row
50 overhead squats with broomstick
50 cal row
51:00 mins
Focused on form and pace but the second half was still a G_R_I_N_D!
Holy hell, Craig! You’re a madman
I was channeling one of Kehl’s CFE workouts. 😀
This is awesome!
Wow, this is amazing! Nice work, Craig!!
One day I hope to be able to row like Craig! Nice work!
This would take me three days 😂😂
Awesome job, Craig! 👏🏻
14:22 RX
13:05 mile run
Warm up: Priceless
12 PM Virtual WOD:
Whit @ Pitt: 7:28 (line jumps)
Kehl 5:43 Rx, 7:27 leisurely mile
Ryan B. 6:18 (2xSU), 7:30 mile
Alex W. 5:49 (2xSU), 6:27 mile (13 second PR!!)
Nicole W. 6:37 (2xSU), 🙂
Tanya 🙂
Eilish 8:20 (line jumps), 🙂
Shania 8:24 (line jumps), 🙂 FIRST VIRTUAL WOD!!!
Jenn Tav 8:10 Rx+ (125-27-75-15-50-9), 🙂
Dan E. 9:50 Rx+ (125-27-11-21-75-15-50-9), 7:04 mile
Correction* Dan E. Rep Scheme
(125-27-100-21-75-15-50-9)
Wow, nice job Dan!
Jenn
That was fun nooner!! Glad the sun was out shining today! Thanks, Ricky!😊
~8:00, single unders + a little double under practice
6:50 2xsu
Ran 1 mile
2 miles morning run
+
13:11 for wod!
Tested my new jumping rope! Mean b*tch! Hurts!!!!
But done! Later will run again’
7:27 RX slow in timed mile
6:18 double singles
That was to say 2x singles. 🤦🏻♀️
Completed (not sure of time) – jumping jacks
7:12 mile
2x Single Unders and Burpee Jacks. 14:44.
4+ mile walk around the hills of Spring City this morning.
Hope everyone is well!
8:37 RX
10:33 mile. Which is a terrible time but I have had a rough time mentally running at all and I forced myself bc I know I’ll have a bad time when we get back to the gym if I don’t 😂😂
I love it Danielle! Steer into the challenge.
WOD 6:30 2xSU
Mile 8:45
*Mila tried the T-Shirt challenge yesterday and couldn’t do it but tried again today and accomplished it in like 30 seconds!
Way to go Mila!!
Zabs 9:23 Rx
3:54 Rx*
7:40 mile
* I don’t recommend eating a bowl of rigatoni an hour before burpees 🤢🤮🤢
Only time John ever puked from a CF workout was immediately after eating a buffalo chicken hoagie. He was about your age, LOL
6:37 2X single unders. 🙂 for the mile run.
Kelsey – 6:17RX, mile – 9:26
Mado – 7:26RX, mile – 8:34
Shy Vollmer clan, declined participating on the ZOOM. But here are the results:
Quinn 7:02 Rx (plus a PR of 50 unbroken backwards DUs during warm-up)
Chloe 7:27 w/ Chargers
Todd 6:03 Rx
(I am still trying to convince myself to run the mile, but will probably instead walk the dogs for a mile NFT)
7:29 rx
Mile…completely at ICA.
Results:
6:00 am
Chris Mc 6:32 (40du/20du/su) 1/2 mile run
Steve M. 6:01 Rx
Murray 9:47 (Du/DU/SU), 8:55 run
Diana 5:30 (Jumping jacks) 7:12 run
4:00 pm
Nik 6:04 Rx
Erin 8:20 Rx (8:53 tacking on an additional 25 DU!)
Awesome work to Chris Mc who hit a PR of 12 DU in a row mid workout. Well done!
Doing burpees on a incline = no fun
9:53 – single unders / plank burpee
Cash out: 10:17 mile
Hahahah! I know what you mean Jenn.
6K row – 27:10 (9:30A)
8K row – 37:45 (1:30P)
4PM WOD:
8:20ish Rx, but I accidentally did 25 add’l burpees at end to Rx+ at 8:53
It was fun doing my first Zoom class!
Correction: 25 addl DUs not burpees! 🤦♀️
SU x2 30# slamball subbed for burbies finished under 15 min, 1 mile speed walk
5:52 2xSU, 🙂 for the mile
Way to crush it!
9:05 subbed singles for DU
Alt mile
6:20 SU
1 mile run 11:14 – had to walk the 400m – calf crap up 🙁
Rode 30 miles and stopped by for a visit!
30 miles, Tyler you’re a madman! But glad you checked in on the place.
Had to try the Fit at 50 after seeing that. Hell of a workout, Craig!
Time: ~10 songs of Handsome Boy Modeling School radio.
14k row
Family WOD completed but not timed!
Omg … I’m so impressed with that rowing you are doing Megan!!
WOD- 11:35 RX
Cash out- 8:23 mile
That added up! My fitness seems to be missing…
Did a double today!
WOD #31:
8#DB for front raises, bent over flies, lateral raises
20# Rt arm push press: 22/22
15# Lf arm push press: 13/15
20# Rt arm floor press: 9/8
15# Lt arm floor press: 9/8
Cash Out – 👍👍
WOD: #32:
8:35 RX + cool down mile @9:00
WOD – 7:23 RX
Cash out – 7:39
9:36
2xSU
Cash out – 10:12 – up long hill…down short hill 🙁
9:02
2xSU
3 x air squats Subbed for burpees
Didn’t run because my knee wasn’t feeling great so I walked almost 2 miles as fast as I could
WOD 6:12 2xSU
+2 miles (13:05 total)
15:54 – subbed 400m runs for each set of burpees
Completed yesterday’s WOD for the cash out; posted results on yesterday’s blog post.
Ceil -8:26 2xSU
Sofia 8:24 2xSU
Ceil – It was the slowest mile ever
Sofia – run/walk
WOD- 7:10 2x SU
Mile- 9:33
Marsha-lateral jump over a line and burpee jacks-9:01- mile fast walk
Jeff 2x SU-7:45 -mile run, yes
This is my post-row face. It’s similar to my, “Oh crap. Yet another video conference call.” face. One has a fake New York loft office scene background and the other has real basement junk. TMYK.
6 PM Results:
Swetha 8:00 (2xSU), 10:05 mile
Kyle E. 7:06 (100-75-50 Jumping jacks), 6:38 mile
Erik 12:05 2 X SU
Sara faster than Erik 2 X SU & Jacks
WOD @ 6:26, 2xSU
Mile @ 6:31 (12 second PR from pre broken ankle about 3 years ago!)
Congrats on the PR!!!!
Late workout today but got it in! 😅
7:21 for the workout
9:20 mile run
Did a double today
6:00 AM
Every 6 min. For 5 rounds
400 meter run
20 pushups
20 situps
5:30 PM WOD
Jimena – 8:20
Rich – 8:11
Hilly mile. 10:16.
Great job Rich and Jimena!
Heather 8:53 Rx
Run: 8:30
John – 4:59 Rx, that was rough!
Missy – Completed, did not time
Sean – more double under practice
8:28
Sub r for DUs- 225, 200, 175, 125
R- 8:43.
14 min RX. First set of DU really struggled to string them together. Was ok after that. Cash out was running to turn grill on, late workout= extreme hunger :-p
Kerri 7:12
Stuart 7:04
200 SU
50 jumping jacks
150 SU
35 jumping jacks
100 SU
20 jumping jacks
13:12 RX
11:58 for the mile