Warm Up
2 rounds of:
- 10 squats
- 10 single arm KBS (R)
- 10 sit ups
- 10 single arm KBS (L)
KB/DB overhead walk – 1 min each side
Workout of the Day
Complete 3 rounds for time of:
- 20 KB/DB snatches (10R/10L)
- 10 burpees
Rest 2 minutes, immediately into
Complete 2 rounds for time of:
- 20 snatches (10R/10L)
- 10 burpees
Rest 1 minute, immediately into
Complete 1 round for time of:
- 20 snatches (10R/10L)
- 10 burpees
Cool Down
- 1 mile walk (not for time)
WOD Notes: Click here for a video explanation of today’s workout. Athletes with DBs should tap the floor between snatches. Those with KBs should take it from a hang. The KB snatch is a difficult movement to master. If you are not comfortable performing them, substitute 30 one-arm KBS (15R/15L). Modifications/subs for the burpees include: plank burpees, star jumps, or a 15/10 cal row. Post to comments: Time for each interval & weight/implement used.
Zoom WOD: Thanks to everyone who worked out with us on Zoom this morning! We got lots of positive feedback, so we’re looking to add a couple virual classes each week. Please take this short survey to let us know what days and times work best for you.
Community Notes: Happy birthday DE and Greg!
This Post Has 39 Comments
Round 1 – 5:59 26# KB single arm snatch
Round 2 – 3:29 26# KB single arm swings x2
Round 3 – 1:16 26# KB single arm swings x2
100 Bridges 15# DB/bicycles
1 mile run
400 m row
20#DB + weight vest
Rd1:4:17 Rd2-2:50 Rd3-1:25
Slow 12m row at the end
R1– 4:35
R2– 3:15
R3– 1:23
— 52.5# DB
Rd 1: 7:34
Rd 2: 14:53
Rd 3: 18:07
Thats with rest included 70# DB. OUCHIE
4:58, 3:13, 1:26
35#
15 R/L swings
20# DB plus 10# weight vest
Round 1: 3:30
Round 2: 2:15
Round 3: 1:02
5:45
3:48
1:42
30# DB
Tryin’ to be like bigfoot, the master of social distance
Round 1 – 6:48
Round 2 – 5:11
Round 3 – 2:41
32.4lb DB
10 min row. The crappy rower I bought doesn’t track distance but it’s better than nothing
Round 1 – 3:43
Round 2 – 2:13
Round 3 – .59
15# DB
44# one arm RKB swings 30
R1– 4:59
R2– 3:23
R3– 1:31
R1: 4:04
R2: 2:38
R3: 1:16
10lb DB
R1. 4:42
R2. 2:58
R3. 1:23
35# kb snatches
Happy Birthday DE and Greg
6:18, 4:15, 1:52
53# KB
Happy birthday gentlemen!
R1: 4:17
R2: 2:45
R3: 1:15
20# DB alternating
Cash out: “Bring Sally Up”. Unweighted
Since I missed doing it yesterday!!
17:18 total. 53# KB. F-Burpees!!!!!
Atta boy Joel! I’m glad you did them.
😀 50# db
15R/15L one arm #35 RKB swings
100 single unders
#15 vest
6 rounds (followed round/rest scheme)
Happy birthday guys!
17:26 35# DB hang power snatch.
Warm up – 2 mile walk with my dog, then regular warm up
Round 1 – 5:10
Round 2 – 3:22
Round 3 – 1:30
Plank burpees
Forgot – orange kb
2 mile cool down walk with the dog and hubby
Did the first round with 20 (two handed) KB swings before I saw I should up it to 30. (KB too heavy for one arm). 3 rounds: 20 x 20# KB swing/ 10 cal row – 5:25
2 rounds: 30x 20# KBS/ 10 cal row – 4:23
1 round: 30x 20# KBS / 10 cal row – 1:50
Robbie did not participate – it’s his “day of rest”
Round 1 – 4:25
Round 2 – 2:26
Round 3 – 1:11
15# DB
Cate you’re a machine! Keep it up!
walked 2 miles before the work out then did the regular warm up.
For the workout I only did 10R/10L signle arm KBS. I didn’t realize until I was finished it was 15L/15R. Also did plank burpees.
Round 1 4:48
Round 2 2:51
Round 3 1:19
Love it Mary! Love a 2 mile warm up walk.
#20 DB
round one. 5:30
Round two 3:40
Round three 1:41
5:17
3:28
1:27
35# KB Also did Bring Sally Up (35#KB) since I missed it yesterday
10-9-8-7-6-5-6-7-8-9-10
115 bent over barbell rows
50# dumbell floor presses
Hollow rocks
Green band good mornings
NFT
Jameson
15# bent over row barbell
6# dumbell floor press
V-ups
44# KB
5:26
1 min rest
3:38
30 sec rest
1:38
5-10-15-20-25-25-20-15-10-5 KB Swings (40# DB with that KB handle that Heather posted)/Air Squats
1.5mile walk after with family
Ok, I must admit…Sunday day off(not that I know the difference between Sunday and Monday anymore). But great going guys and happy birthday DE and Greg! Ill be back at it tomorrow!!
30# DB alternating snatches; plank burpees
R1 – 5:56
R2 – 3:59
R3 – 1:37
Marsha-11:03 total-15# DB
Jeff-12:49 total-35# DB
that was as bad as it looked
35# DB
5:25
3:45
1:40
As usual I forgot to time it. 😂
30#Db swings – 30 each rounds
10 burpees
( snatches didn’t feel good on shoulder)
2.5 mile walk with dog after.
Yellow KB
5:28
3:53
1:37
Both days out of WOD and just running and walking. Used raining hours to work in my basement and feel
Completely broken! Need CrossFit o relax 😂
35# DB / Plank Burpees
Rd 1 – 4:46
Rd 2 – 3:14
Rd 3 – 1:32
1 mile walk