WOD Blog
 | Thu, Mar 19 2020 |  |
| BODYWEIGHT ONLY AT HOME WORKOUT 3-19-20 | NEW LIMITED EQUIP AT HOME 3-19-20 | WARM UP 3-19-20 | FULL CROSSFIT GYM 3-19-20 | Other Results |
BODYWEIGHT ONLY AT HOME WORKOUT 3-19-20
(Reps, Rx+, Rx2, Rx3)
4-3 min Rounds:
Alternating Pistols-12 reps total
Sit Up-25 reps
Air Squat-35 reps
With time remaining hold plank
REST 1 min
GOAL: Finish buy in movements fast enough to be able to plank.
SCORE: Is total secs of active plank position not setting up for it. Active plank is legs locked out abs tight and butt flexed. Perform Plank off ELBOWS!
Brown(Rx+) If you have a 25#/15# DB or Plate then use it for Pistols, Plate Ups, and Squats holding in front of you. Sub Hollow body hold for plank
Purple(Rx) As written
Blue(Rx2) As written subbing close stance air squat instead of pistol
Orange(Rx3): Perform 10 ultra close stance air squats 20 sit ups and 30 air squats before plank off hands
Yellow(MODWOD) Reduce ROM if needed on squat variations and sub crunches for sit ups, planking to 24''/20'' height off hands.
| Cherise | 1:56 Rx | 27, 27, 25, 37. Thank you, ZZ Top for carrying me through that last round. 😊 | | Steven P | 1:48 Rx | | | Kirklin | 1:55 Rx | | | Susie | 1:56 Rx3 | Did crunches instead of sit-ups |
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NEW LIMITED EQUIP AT HOME 3-19-20
(Reps, Rx+, Rx2, Rx3)
LIMITED EQUIP AT HOME WODS-Are for those with at least a Dumbbell pair, jump rope and place to do pull ups and some type of plyometric jump.
4-3 min AMRAP's
DB Hang Squat Clean-10 reps total
(35#/25#)
Sit Up-20 reps
Goblet Squat-30 reps (use 1 dumbbell)
With time remaining hold plank
REST 1 min
*Weights are a suggestion, deviate as needed based on what you have available!
GOAL: Finish buy in movements fast enough to be able to plank.
SCORE: Is total secs of active plank position not setting up for it. Active plank is legs locked out abs tight and butt flexed. Perform Plank off elbows.
If you need help with your own version of this with limited equipment reach out to Seth or Julia (813-390-5121)
Brown(Rx+) 50#/35# DB pair and Sub Hollow body hold for plank
Purple(Rx) As written
Blue(Rx2) 35#/25# but sub hang powerclean
Orange(Rx3): 20#/15# 15 sit ups and 25 goblet squats before plank off hands
Yellow(MODWOD) 20#/15# DB Hang Powerclean and Reduce ROM if needed on squat variations and sub crunches for sit ups, planking to 24''/20'' height off hands.
| Tracie | 120 sec | RX3 WEIGHT RX TEMPLATE | | Danny G | 91 seconds Rx | 30# DB set, 30# goblet | | Wesly | 84 seconds Rx+ | 55lb DBs was not fun |
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WARM UP 3-19-20
(Check In)
SET UP A CAMERA TO TAKE SOME AWESOME VIDEO!!
WARM UP
Air Squat-30 reps
*10 reps normal
*10 reps wide
*10 reps close stance
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Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Hollow Body-30 secs
Praying Pose to Hammy-30 secs
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Bodyweight ONLY: Warm up pistols! Options include:
Lateral Step Up-10 reps R/L
Calf and Ankle Stretch off a step or on wall
Limited Equipment/Home Gym: Warm Up Hang Squat Clean. Options Include:
Post Up Lat Stretch on Wall-30 secs
Standing Tricep Stretch-30 secs R/L
Clean Grip Deadlift-5 reps
Hang Clean High Pull-5 reps
Hang Squat Clean-5 reps
COOLDOWN
Couch Stretch-1 min R/L x 2 sets
Seated Straddle-1 min R, 1 min L, 1 min Center
Text COACH and let them know how it went!!
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FULL CROSSFIT GYM 3-19-20
(Time, Rx+, Rx2, Rx3)
4-3 min Rounds:
Hang Squat clean-6 reps total (115#/75#)
Sit Up-20 reps
KB Goblet Squat-30 reps (35#/26#)
With time remaining hold plank
REST 1 min
GOAL: Finish buy in movements fast enough to be able to plank.
SCORE: Is total secs of active plank position not setting up for it. Active plank is legs locked out abs tight and butt flexed. Perform Plank off elbows.
If you need help with your own version of this with limited equipment reach out to Seth or Julia (813-390-5121)
Brown(Rx+) 135#/95#, 53#/35 KB and Sub L-sit off rings or hanging.
Purple(Rx) As written
Blue(Rx2) 115#/75# but sub hang powerclean, 35#/26# KB
Orange(Rx3): 95#/65# but sub hang powerclean and 15 sit ups and 25 goblet squats 26#/20# before plank off hands
Yellow(MODWOD) See Seth or Julia for more suggestions
| 1st | 1:05 (65 sec) Rx+ | Julia Goldst Thu, Mar 19, 2020 | | 2nd | 3:07 Rx | Katheryn Thu, Mar 19, 2020 | | 3rd | 4:10 Rx | Alyssa C Thu, Mar 19, 2020 | | 1st | 50 Rx | Bj Thu, Mar 19, 2020 | | 2nd | 0:25 Rx | Scott B Thu, Mar 19, 2020 | | 3rd | 1:13 Rx | Bill Thu, Mar 19, 2020 |
| Julia Goldst | 1:05 (65 sec) Rx+ | Did L-sit off two ottomans with plates on top | | Katheryn | 3:07 Rx | | | Bill | 1:13 Rx | legs are rubber | | Laura E | 290 sec. Rx2 | 25# db, 65# h.c. | | Nate D | 2:22 Rx | | | Vince | 5:50 Rx | | | Scott B | 0:25 Rx | First round 0:25 plank and never made it to the plank again | | Alyssa C | 4:10 Rx | 85# barbell; 35# kettlebell | | Rachel T | 3:30 | RX HPC 20# DB | | Bj | 50 Rx | 145 HPC |
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