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
John
9 Apr 2020Results:
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!
Diana
9 Apr 202045# barbell
DE
9 Apr 20207+5 (unbroken reps)
88 squats
don’t underestimate mountain climbers
DE
9 Apr 2020Forgot — Hspu to a pillow!
Mike D
9 Apr 20206+5 barbell push press and bent over row
69 squats
Faith
9 Apr 20206+17 (HSPU to yoga block, 30# DB)
73 squats
Tiago
9 Apr 20202 miles run + wod 9+6 (50LBS) + 66 Air squats
Fucs👊
Mado
9 Apr 2020First.. 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
Ricky
9 Apr 20209 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
Christine G
9 Apr 2020Ricky you missed me. Wods on 4/2,4/3,4/4 and 4/6 but it posted on 4/7 for some reason.
Ricky
9 Apr 2020Noted. Thanks for the heads up!
BWat
9 Apr 20204 + 34 44# 7 R/L shoulder press, 44#KB row
44 squats
Missy
9 Apr 2020Missed 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 😬
Ricky
9 Apr 2020Sorry, 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
9 Apr 2020Jenn
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!!😆
Ricky
9 Apr 2020Noon 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
Alex W
9 Apr 2020Nicole 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.
ICA admin
9 Apr 2020That is awesome Alex!
KtL
9 Apr 20208 rounds – 35# kb – HSPU to 4” boxes of pasta
66 squats in 90 sec
Betsy
9 Apr 20207 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
Kelsey
9 Apr 20207 rounds (10 strict press/side 15# DB, 30# DB), 60 squats
Tammy Mazz
9 Apr 20209 rounds + 4
HSPU to a pillow
15# DB
73 air squats
Nik
9 Apr 2020Nik 8+4 Rx , 91 squats (super deep, DC extension!)
John
9 Apr 2020John 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!)
Megan S
9 Apr 20207 – 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
Cate S
9 Apr 2020Finally 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
ICA admin
9 Apr 2020Good Cate! I’m glad you peer pressured him, he looks happy with the decision.
Bill
9 Apr 20208 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
Danielle
9 Apr 20207 rounds
HSPU to maybe 4 inches?
32.4lb Dumbbell
67 squats. I should have done more but I underestimated the time ☹️🤣
Craig
9 Apr 20204 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
Mandy
9 Apr 20207 + 10 DB Push Press #15
6+ 20 Bent over row #15
6 + 40 Mtn Climbers
Cash out-60
Erin
9 Apr 2020Foolish me: 9000m row 43:23
Shawn C
9 Apr 202011 rounds even. 10 push press 5R/5L 35#DB. 70 air squats in 90 sec.
Joseph S
9 Apr 2020Well 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!!!
ICA admin
9 Apr 2020You’re a monster Joe! Keep it up.
Tobin
9 Apr 20206+3, KHSPU to yoga block, 35#
Tobin
9 Apr 2020And 83 squats! Forgot earlier. There was no blood to my brain.
Kehl
9 Apr 20205 Rds
5R/5L (35# KB press)
20 – 2 handed KB Row (88# KB)
40 Mountain Climbers
Tim C
9 Apr 202010 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!
Ceil
9 Apr 2020Sofia -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.
Christine G
9 Apr 20209+10
Strict press 20# KB
Row 25# KB
ONLY 40 squats to maybe 17”
John Castaldi
9 Apr 20206+4
5R/5L 35#DB press
35# rows
66 squats
Heather Stem
9 Apr 2020Partner style 6 rds/each
Matt: 5HSPU, 30#, 200m row
Heather: 10(5R/5L) seated presses (30#), 200m row
Heather Stem
9 Apr 2020Air squats, Matt 52; Heather 69
Ryan H
9 Apr 2020*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 Collins
9 Apr 2020Jeff-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
Swetha
9 Apr 20205 rounds
Push press and row #30
40 mountain climbers
Cash out – 72
Erik Pedersen/Sara Kietzman
9 Apr 2020Erik – Rest Day, but I did push ups through the day, 6 X 20 = 120
Jenn P
9 Apr 20202 mile warm up run with my pup
Workout – 10 + 22 – orange kb
Cash out: 53 air squats
Jesse Sy
9 Apr 20204x 4 flights of stairs, skipping every other stair, on break
Ricky
10 Apr 2020Jesse, 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.
Sean & Liz
9 Apr 2020We did WOD #26 The COVID Core Crusher
.
Sean – Completed
Liz – Completed
Boelker
9 Apr 2020AM
5K Row – 18:32.4
PM
4K Row – 15:35.9
10K (straight through) and a PR attempt tomorrow.
ICA admin
9 Apr 2020Dang that is a quick 5k! Well done Dave.
Marissa
9 Apr 20206 rounds
Push Press Sub for HSPU (7 reps each arm) – 20# DB
20#DB for bent over row
sub mtn climbers
Meg V
9 Apr 20209000k row today
Averie
9 Apr 20207 +17
Sub the HSPU’s for push press with 35lb bar
68 – cash out
Peter Sardella
9 Apr 20206 even, 45# press, 35# KB, 65 air squats
*Threw in a 400m row to celebrate the surrender of Lee’s army. 😀
Nikki k
10 Apr 20204.61 mile power hike w/12# vest(1:09)
Kirsten
10 Apr 20207+30
53lbs KB
Subbed 15 x Sumos for HSPU
20 x 2 arm bent over row
Elevated mountain climbers
61 air squats