At-Home WOD #25
Warm Up
30s run/jog in place between each of the following movements:
- 10 jumping jacks
- 10 mountain climbers
- 10 knee hug to lunge
- 10 good mornings
Specific Warm Up
- 5 slow and controlled air squats
- 5 air squats (regular speed)
- 10 push ups
- 5 DB/KB deadlifts R/L
- 5 DB/KB hang snatches R/L
- 5 DB/KB snatches R/L
Workout of the Day
Support Your Local Box WOD #1
AMRAP in 10 minutes of:
- 10 air squats
- 9 right hand DB/KB snatches
- 10 push ups
- 9 left hand DB/KB snatches
Cash Out
- Take 5 minutes to find max consecutive double unders.
Cool Down
- Samson stretch (1 min/leg)
- Sit and reach 1 minute
WOD Notes: Click here for a video explanation of today’s workout, and here for a more detailed explanation of the KB/DB snatch. The DB/KB snatches start from the floor each rep, and Rx is 50/35#. If you’re not comfortable with the KB snatch, you can replace them with one-arm Russian KBS (14 reps).
Event Notes: This workout is the first of three in the #SupportYourLocalBox Fundraiser put on by CrossFit, Inc. (More details on this post from April 1.) If interested, you can register for the event and have your name appear in the online leaderboard. However, you do not need to pay to register, and you do not need to register to do the workout with us tomorrow!
Schedule Notes: We have a full schedule of virtual classes tomorrow – 6am, 9am, 12pm and 6pm! There’s also a virtual check in at 11:30. The virtual check in is a good time to ask questions about nutrition, at-home or virtual WODs, or simply catch up with your ICA crew. Sign up in Wellness Living if you plan to attend, then join by clicking the Zoom link on the right hand side of the blog.
Nutrition Notes: We’ve received several questions through the first three weeks of the nutrition challenge regarding nutrition surrounding your workouts. For most athletes, some small amount of sugar approximately 30 minutes before your warm up begins can do wonders for energy during the workout and aiding in building muscle and recovery. Some of the more common options in our gym include: a banana, tea with 1 tablespoon of honey, coffee with a tablespoon of sugar or even 5-10 jelly beans or fruit snacks. Please note that we prefer you avoid processed sugar during this challenge, if possible. Give it a try for a few days and take note of how you feel during and after the workout.
This Post Has 74 Comments
Did not get through all rounds. Pulled something.😑
Thrusters w barbell 55# – 44 total thru round 4
6 AM Virtual WOD:
Steve M. 6+12 (55 or 70? DB)
Diana 6+23 (26#KB, 2 hand snatch)
Chris Mc. 7+1 (35#KB)
Steve M. 55#, 101 DU in a row!
6+25, 14 single arm KBS (35), 12 double unders haha
5+10 35# db!
Missy 5+14, 30# DB
Sean 6+23, 35# DB
4.5 rounds 25lb kb
6+19 #52.5 DB
122 DUs… need to do these with higher ceilings, they’ve been taking some hits. 👀😅
Ahhh DE you got me by 1 DU! Well done my man. Keep it up.
5+10 55#
Oops, should be 50# not 55#
2:4 miles run + wod 5 +10 (50LBS dB) + 48 du
5 lbs lighter today!
Outstanding Tiago! Way to crush this challenge so far!
5+13 (25# DB, knee push ups)
35 DU in a row – PR
Heck yeah Faith! 50 will fall in no time!
9 AM
Tanya 5+19 (35 DB), 62 DUs
Emily 5+32 (20, 10 PUs–>5 PUs–>knee-assisted (10), DU practice
Jenn Tav 5+30 (35 DB), 57 DUs
5 rounds 30# DB
0 DUs but i tried for a while
5+23 (35# kb hang – some snaky pushups)
12:00
Alex 6+12 (44 KB, 5 single-arm RKBS + 5 PP), DU practice
Nicole 6+23 (35 KB, 15 single-arm RKBS/side), 15 consecutive DUs w/ single-single-double rhythm
Marco 5+15 (30 DB), 260 total SUs
Steve Ko. 5+22 (50 DB), DU practice
Kyle K. 4+10 (35 KB, 15 single-arm RKBS/side), DU practice
Warm-up – mowed the lawn
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5+10 (60# DB)
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VVVV ahhh nothing like looking at your freshly cut grass
7+7 20#DB
37 DU
Kelsey
6+16 (35# DB, light band PU)
130 DU (HUGE PR 🎉)
———
Mado:
6+12 (30# DB with 4” elevation)
75 DU
Well done, Kelsey!
Whoa! Kelsey! You’re a machine! You too Mado, keep it up!
Ceil – 6+29. 15# snatches
Sofia 5+12. 15# snatches.
Forgot- elevated PU for both of us.
6 + 10 squats 35# kb
5 mile walk/run (1:14)
5+25 rounds 25#DB
4+39 70kb, 14 Russian L, 14 R
4+29, I did finish the last 9 snatches after the timer went off (OCD kicked in) attempted DU rope went flying so went back to single unders
Nik 6+6 (35# KB)
No rope so I did 100 consecutive Russian KBS as a cash out. No chalk and a very smooth handle made it tough!
4+14
32.4lb DB
47 double unders
This was worse than I expected. Lol
Yeah. Like way worse after the first round. 🤦♀️
A few days late to the non-member challenge, but here’s my shout out to the Balch family!
4+9 @15# (I think)
Can’t do double unders, but I got the snatches down! 🙂
Nice Job Air- Miss you!!
Thank you!! & I miss you too!!
Yeah! Nice to have you jumping on!
4+21
5 + 18
20# DB
No attempt for DUs 🙂
6 rounds 15#
5+12
#20 DB
Single unders 177
4+19 – 53# KB
5+10, 2lb weight 😂😂😂
Yay Schips! Did you manage to find a 20# KB anywhere? They’re all sold out up here in PA!
I looked on Amazon but back ordered till late April!
6 rounds even. 35#DB
??? 53# KB
April Fools Challenge:
5000m row – 23:40
2000m row – 9:19
Then later in the day…
Support Your Local Box WOD #1
5+14 (35# DB)
I miss everyone a lot, especially my 5 and 6pm’ers!!!! It was so nice to see Dan R. and Nikki K. while I’ve been out on runs. Nothing tops the birthday serenade from Joe S from his balcony while I was on the trail. 😀
Having fun after the workout today!!
A day late and a dollar short, but extra work for Karen with hand stands and practicing the start of head stand
Day late and dollar short, having some fun
8+19 15#DB, push ups on knees
8 + 13
I attempted this with a 25# KB but I couldn’t quite get it on my left side so I went down to my 15#. Also did knee push ups.
Going keep practicing with the 25…
7000k row throughout the day followed by yoga. I was going to be done! Guilted into the WOD at 6:00 7+1 30#KBS
5+14
53lbs KB
Subbed 14 x 2 arm RKBS for each of the snatches
Subbed sit-ups for pushups
I strung together 1 double 🤷♀️
400m farmer carry out and back in with stairs
Erik 5 + 6 35# DB. Dbl under – 1
Sara 5 + 4 3# DB. Dbl under – close
7+6 with 35# DB (kind of on the light side)
Wendler day 1 – deadlifts 5x 135, 185, 215, 235, 275; 8x 305
Wod
Murray – 5 + 10 Rx
Jill- 6 + 20 15#
John campbell – 5 + 39 Rx
Cash out – murray – 48
JC- 49
6 PM Virtual WOD:
Swetha 5+12 (30 DB, blue band, knee-assisted), 500 SUs
Shachar 4-6 rounds (probably 1,000,000 jumps over 📚📚)
Heather 7 (30 DB), 39 DU
Warnek 6+19 (53 KB), 121 DUs
5 + 26 35# KB
46 DU’s PR! …Then they kinda fell apart. Was only getting in the mid to upper 20’s unbroken.
That’s awesome Tim! Well done!
Done. Scaled to 6 pu a round.
Marsha-15# DB-6 rounds even-elevated up
Jeff-35# DB-6 + 11
2 consecutive dubs in minutes lol
5 plus 5. Started at 30 lbs then switched to 20’s.
Did an EMOM with the DU’s. Max 44. Did total of 256 overall.
5+23 25#DB/knee PU
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.
.
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Missing split jerks. Wonder if they are missing me too.
5 + 10 w/ modified push ups
Nat – 7 + 12 RX
Gav – 8 + 29 35#
We did back squats before this. 🤦🏻♀️🤦🏻♀️🤦🏻♀️
10squats
10kb swings
10 incline pushups
15 kB deadlifts
All with 36#
5+36
No shoes workout
4rd + 19
50# DB (RX)
5 Rds +25
50# DB
4 Rds + 30
20# DB
7 rounds (3 at 35# dB , 4 at 15# dB)
500 Su (some du)
Done