At-Home Workout #14
Warm Up
3 rounds of:
- 10 high knees
- Inchworm to deep runner’s lunge to warrior 1 (right leg)
- 10 high knees
- Inchworm to deep runner’s lunge to warrior 1 (left leg)
Workout of the Day
Complete not for time (NFT):
- 3x6R/6L front squat (3 sec eccentric)
- 3×8 Romanian deadlift (5 sec eccentric)
Then 30-20-10 reps NFT of:
- Reverse lunges (unweighted)
- Calf raises (unweighted
Cash Out
3 rounds NFT of:
- 20 bicycle crunches (10R/10L)
- 20 “Jane Fondas” (10R/10L)
Cool Down
- Hip flexor release (2 minutes)
WOD Notes: Click here for a video explanation of today’s workout. Post to comments: KB/DB weight and the word you used to time your squats and deadlifts 🙂
Zoom WOD: We’re excited to host our first ever virtual WOD this Saturday morning! We’ll have 2 classes: one at 8:00am and one at 9:30am. You can join using the Zoom link on the RHS of our blog. (No need to sign up in Wellness Living.) Please show up about 5 minutes early and have your computer set up somewhere with enough room to squat, jump, burpee, push up, situp, lunge, etc. We’ll run you through a class just like we do when the gym is open. Be prepared with your own music since we won’t be streaming any through the computer. We can’t wait to see you all and test out this virtual platform! For anyone who can’t attend one of these class times, no problem. We’ll still post the workout to the blog and have a video explanation like we’ve been doing for the past 2 weeks!
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after almost 8 yrs of CrossFit, calf raises finally hit the WOD! (‘for time’ would’ve been better, however)
Went off program today…
Moves courtesy of Primal Swoilder
26# KB
20# med ball
4 rounds
30 secs each move with no transition time:
Russian Twists with med ball
Ballistic Row with KB
Gunslinger Right with KB
Gunslinger Left with KB
Ballistic Row with alternating R/L Gunslinger Flow w KB
Rotational Clean Right w KB
Rotational Clean Left w KB
Rotational Press R w KB
Rotational Press L w KB
Rotational Clean and Press Flow alternating R/L w KB
Goblet Squats w KB
1 min rest
40# DB
4 rounds of front squats and deadlifts
1 min rest in between rounds
3 rounds 26# KB + KBS
6 rounds 55# Bar + PC
1600m row
30# KB front squat
45#KB deads
1600m row
Oh I said Caribbean!
That’s a good one! #wishfulthinking
35#
I was boring and said Mississippi… I kept trying to use new words but my silly brain kept going back
Tobin, I did the exact same thing.
3×12 FS w/ barbell – 75#
3×8 RDL w/ barbell- 95#
No creativity here – Mississippi
#30 KB Front squats
#45 deadlift
32.4lb DB
Those calf raises tho….
I was also not creative and said Mississippi. Every time I tried to think of something else, I messed up my count 😂
3×12 front squats – 2×25# DB
3x 8 deadlifts – 2×25# DB
Alex – 44#KB and 20LB vest
Nicole – 35# KB
Brayden was our counter/coach! He went with Pennsylvania!
Yeah B!
Tammy
26# KB for front squats & dead-lifts
Mila
5# DB for squats
15#, 10#, 5# for dead-lifts
*We used the word Sponge Bob!
Both completed lunges, calf raises and cash out
Great job ladies. Sponge Bob may get the creativity award!
35# kb front squat – 70# kb dead
60-30-20 lunges
That’s a lot of lunges!
Front Squat – 25# db with chair bumper for depth
R. Deadlift – 35# db
I appreciate Friday Bicycle Crunches!
Modified:
4×6 back squats w barbell 35,55,65,75
3×8 Romanian deads w barbell 75#
20-20-15 lunges
Did not pick a word but did use T swift songs for my counting. 🤷🏼♀️🤪
TSwift is always a solid choice!
Squats – 53KB
Deadlifts – 106KB
Got the 106# to my shoulder but it was hard to squat because it’s so big.
Mado:
3 rounds
6 back squat followed by 6 back squat BB 75#
8 KB deadlift 80#
Kelsey:
6 back squat followed by 6 back squat BB 105#
8 KB deadlift 90#
Never though we would ever use those heavy KB 😂😂
We added a little weight for the lunges 😊
Kelsey practice handstands while I did some foam rolling.
Mado:
3 rounds
6 back squat followed by 6 back squat BB 75#
8 KB deadlift 80#
Kelsey:
6 back squat followed by 6 back squat BB 105#
8 KB deadlift 90#
Never though we would ever use those heavy KB 😂😂
We were just counting slow… very slow
We added a little weight for the lunges 😊
Kelsey practice handstands while I did some foam rolling.
We were just counting slow… very slow
#15 DB
I used Caribbean & Mississippi
All smiles for the Jane Fonda’s 😆
I’m from CT too!😊
Awesome! Where from? I grew up in Watertown. So did Steve M!
#20 KB front squats and RDLs
Subbed 10 one leg RDLs for lunges (PT exercise)
2 x 40 (20R/20L) bicycles and Jane Fonda’s.
Robbie also did the workout with 53# and added some random exercises
Nik 35# KB, Connecticut
John 53#, Mississippi
53# Squat
88# DL
Words used: ICA for squats, ICACI for DL
55lbs was able to get a hold of a bar and pair of weights – picked quarantine
20 DB FS
40 KB reads
Or deads.
Reads are good too!
35# KB Used Iron Cross Athletics. It was a little more difficult than I thought it would be saying that over and over again in my head. 105 35# KB swings for fun
Kehl was right. The Jane Fonda’s were the best part!
45# KB for both squats and deadlift using SASSAFRAS as my word
That’s my favorite tree!
Marsha-15#-Mississippi
Jeff-35#-battleship
Jenn
Ran 2 mile for warm up
#35 DB, ICA Strong
Waiting for Kehl’s pic for the Jane Fonda’s 😆
Thankful the sunny weather today!!
2.5 mile warm up
Completed workout with 8kg KB
Bonnie was spotting my form
35# DB
I just counted slow, with numbers. Those who have watched me hold a count know that it usually ends up twice as long as it should be.
Tom having fun with Jane Fonda’s
Best pic of the evening!
35# Kettlebell, Mississippi
Jane Fonda’s, when done correctly, will have you feeling 1980s in no time!
5.5 mile run in the lovely weather 🙂
Sean went too, though he may not have been as happy about it
44# KB, “Double under”
Front squat – 35# KB
R Deadlifts – 50#
Erik – 35# Dumbell
Sara – no weight
Done 🙂 #53
Ooof, 53 must have been fun!
Sigals.
Adam 30#
Chris 15#