At-Home Workout #27
Warm Up
- 10 spiderman lunges in place (5R/5L)
- 10 runners stretch in place (5R/5L)
- 5 inch worms in place
Then 3 rounds of:
- 10 2-arm bent over rows
- 10 2-arm shoulder presses
- 10 one-arm high pulls (5R/5L)
Then 3-5 reps of each movement in the WOD.
Workout of the Day
AMRAP in 15 minutes of:
- 5* strict handstand push ups
- 20 one-arm bent over rows (10R/10L)
- 40 mountain climbers (20R/20L)
*Note that the video calls for 7 HSPU but we revised it to 5 HSPU/round!
Cash Out
- Max air squats in 90 seconds (ideally use a below-parallel target)
Cool Down
- Cross over shoulder stretch (30s each arm)
- Quad/IT band smash (1 min each leg)
WOD Notes: Click here for a video explanation of today’s workout. We hope you enjoy the sounds of nature and Sage’s humming! For the HSPU, pick a scale that allows you to go unbroken for the first few rounds. If you’re not doing HSPU, replace with one-arm strict presses or push presses, 5-10 per arm. (Again, first few rounds should be unbroken.) For mountain climbers, sub any intense cardio in the 1-minute range, such as stair running, star jumps, or rowing. Post to comments: Rounds+reps, weight used, modifications, and your cash out score.
Support Your Box: If you registered for Support Your Local Box fundraiser, remember that you need to submit your own scores! All 3 scores must be submitted by April 24. To submit your score, go to this page and click the red “submit score” button.
WOD Crushers: Congrats to the following athletes for completing at least 4 workouts in the 3rd week of our challenge! (Wed 4/1 – Tue 4/7) Let us know if we missed you!
This Post Has 60 Comments
Results:
6 AM
Steve Ke 6+5 (30# DB, strict presses) 60 squats
Steve M. 5+5 (slightly elevated HSPU, 70# DB) 66 squats
Diana 7 (25# Bar rows, 3 wall climbs/rd) 82 squats
Awesome work this morning!
45# barbell
7+5 (unbroken reps)
88 squats
don’t underestimate mountain climbers
Forgot — Hspu to a pillow!
6+5 barbell push press and bent over row
69 squats
6+17 (HSPU to yoga block, 30# DB)
73 squats
2 miles run + wod 9+6 (50LBS) + 66 Air squats
Fucs👊
First.. did yesterday’s workout (the abs one ). Then start over with the warm up…. even if I was quite warm 🙄
WOD: 7 rounds + 22
10 reps of 15s DBs push presses (used 2 DBs)
10R/10L of 30# DB one arm bend over rows
40 knees to elbows… my back doesn’t like mountain climbers… at all 😢
70 air squats in 90 sec
9 AM Virtual WOD:
Jenn Tav 6+12 (strict HSPU, 35 DB), 96 squats in 90 seconds!!
Ricky 6+38 (strict HSU, 50 DB), 68 squats in 90
Ricky you missed me. Wods on 4/2,4/3,4/4 and 4/6 but it posted on 4/7 for some reason.
Noted. Thanks for the heads up!
4 + 34 44# 7 R/L shoulder press, 44#KB row
44 squats
Missed me too, Ricky! Wods on 4/2, 4/5, 4/6, and 4/7. I made up 4/6’s on 4/7 but posted it on the 4/6’s blog post– if that still counts 😬
Sorry, Missy! I’ll get you down. For the future, if you log any workouts later, all I ask is that you post on the most current blog post. Thank you 🙂
Jenn
That was spicy this morning! I def would not have gotten that score if Ricky hadn’t joined in with me in the 9am virtual class! I’m not sure if it’s me or not but this #35 DB still feels like it’s #10000000lbs!!😆
Noon Virtual WOD:
*Rain delay for some and power outage during the cool down. Really just an array of extracurricular activity going on today in the noon. Shoulda been there!
Marco 6+17 (35 DB, 5 PP/side), 48 squats
Tanya 7+32 (3 KHSPU, 35 DB), 67 squats
Eilish 7 (12 DB, 8 strict press/side), 52 squats
Alex W. 6+30 (44 KB, 5 sec. HS hold + 5 push-ups/rd), 57 squats
Nicole W. 6ish (rain delay) (26 KB, 8PP/side), 73 squats
Nicole finished inside the garage and got the pic of me against the car. But is it even crossfit if you can’t finish the workout outside? Thrilled I didn’t go through the windshield today.
That is awesome Alex!
8 rounds – 35# kb – HSPU to 4” boxes of pasta
66 squats in 90 sec
7 rounds
HSPU to 4”Block (started breaking rd 5)
20# DB
Mountain climbers took more out me than I would like to admit!
74 air squats
7 rounds (10 strict press/side 15# DB, 30# DB), 60 squats
9 rounds + 4
HSPU to a pillow
15# DB
73 air squats
Nik 8+4 Rx , 91 squats (super deep, DC extension!)
John 7+5 (I’d say DC on mtn climbers but probably closer to “not very close”). 93 squats (full depth, not sure of extension but nailed intensity!)
7 – A frame HSPU, 10lb DB (that’s still all we have… KB on the way lol).
Here’s the first stage of the Easter Bunny
Finally got someone to do a workout with me (photo features Justin who DID NOT want to do this but was successful peer pressured😅)
10 + 37 – strict presses
87 air squats
Good Cate! I’m glad you peer pressured him, he looks happy with the decision.
8 rounds + 5L/5R PP and 20 bent over rows
5L/5R push press
20 one-arm bent over rows (10R/10L)
40 mountain climbers (20R/20L)
79 air squat cash out
7 rounds
HSPU to maybe 4 inches?
32.4lb Dumbbell
67 squats. I should have done more but I underestimated the time ☹️🤣
4 rounds:
250m row
15 KB goblet squats 44#
250m row
10 KB snatch (R) 26#
250m row
10 KB snatch (L) 26#
250m row
10 pushups
250m row
5 pullups
time: 38:05
7 + 10 DB Push Press #15
6+ 20 Bent over row #15
6 + 40 Mtn Climbers
Cash out-60
Foolish me: 9000m row 43:23
11 rounds even. 10 push press 5R/5L 35#DB. 70 air squats in 90 sec.
Well that escalated quickly.
Round one…not so bad…then the crap hit the fan.
Did 9 plus 3. Was happy with that. Skipped squat because of a knee issue. Walters helped. See ya manana!!!
You’re a monster Joe! Keep it up.
6+3, KHSPU to yoga block, 35#
And 83 squats! Forgot earlier. There was no blood to my brain.
5 Rds
5R/5L (35# KB press)
20 – 2 handed KB Row (88# KB)
40 Mountain Climbers
10 push press 20# DB’s
5R/5L Bent over rows 35# KB
20R/20L Mountain climbers
6 + 61
Those mountain climbers had me 🤢🤢
51 squats
I think I’m taking tomorrow off…
Hope everyone is staying safe healthy and sane!
Sofia -7 +1. HSPU, 20# row, first 2 rounds double MC then 40 single MC
Ceil 7. 20# DB Push Press, 20# rows, 5 staircase runs
Sofia -63 squats
Ceil -69 squats.
9+10
Strict press 20# KB
Row 25# KB
ONLY 40 squats to maybe 17”
6+4
5R/5L 35#DB press
35# rows
66 squats
Partner style 6 rds/each
Matt: 5HSPU, 30#, 200m row
Heather: 10(5R/5L) seated presses (30#), 200m row
Air squats, Matt 52; Heather 69
*9 Rounds*
-10 to 16 push press 35# DB
-20 bent over row 35# DB
-40 Climbers
Cool down: 75 air squats
Also, I logged 4x last week and week one. I think the dates are 4/1, 4/3, 4/4, & 4/7 for this week and 3/18, 3/19, 3/20, & 3/23 for week 1. Definitely missed it in between.
Jeff-35# DB – (7 R & L)push press and (10 R & L)rows, 40 mountain climbers. My abs fell every one of those! 7 rounds plus 28 reps
5 rounds
Push press and row #30
40 mountain climbers
Cash out – 72
Erik – Rest Day, but I did push ups through the day, 6 X 20 = 120
2 mile warm up run with my pup
Workout – 10 + 22 – orange kb
Cash out: 53 air squats
4x 4 flights of stairs, skipping every other stair, on break
Jesse, my heart is happy after reading this. This brings me back to my high school lacrosse days when we’d run stairs when we lost.
We did WOD #26 The COVID Core Crusher
.
Sean – Completed
Liz – Completed
AM
5K Row – 18:32.4
PM
4K Row – 15:35.9
10K (straight through) and a PR attempt tomorrow.
Dang that is a quick 5k! Well done Dave.
6 rounds
Push Press Sub for HSPU (7 reps each arm) – 20# DB
20#DB for bent over row
sub mtn climbers
9000k row today
7 +17
Sub the HSPU’s for push press with 35lb bar
68 – cash out
6 even, 45# press, 35# KB, 65 air squats
*Threw in a 400m row to celebrate the surrender of Lee’s army. 😀
4.61 mile power hike w/12# vest(1:09)
7+30
53lbs KB
Subbed 15 x Sumos for HSPU
20 x 2 arm bent over row
Elevated mountain climbers
61 air squats