Virtual Class Zoom Room
Password: CFSBK
Locked & Loaded WOD Whiteboard Explanation 4.24.20
Warm Up
3 Rounds:
8 Alternating Crossbody V Ups/Tuck Ups
5 each Side Plank Rotations
6-10 Push-Ups w/1 second pause at bottom and top
Strength
Single Leg Contralateral Dumbbell/Kettlebell Deadlift:
3 x 6-10 each leg
Tall Kneeling Single Arm Press:
3 x 6-10 each arm
1 second hold at top and bottom.
WOD
AMRAP 6 Minutes:
5 Burpees
10 Sit-Ups
15 Russian Swings
10 Burpees
15 Sit-Ups
20 Russian Swings
15 Burpees
20 Sit-Ups
25 Russian Swings
Etc., increasing by 5s each round.
Rest 2 minutes, then…
Whatever you completed in the 6 minutes, complete it in reverse for time.
Post work to comments.
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Fit 55+ Gym-less WOD 4.24.20
Warm Up
3 Rounds, Deliberate Pace:
10 Hollow Body Leg Raises
10e Side Lying Leg Raises
5e Down Dog Calf Marches
Strength
4-5 Sets:
8-10 Backpack Cleans
:30 Single-Arm Overhead March Left
:30 Single-Arm Overhead March Right
Conditioning
5 Sets at a Fast Pace:
In 2:00…
8 Broomstick Muscle Snatches
8 Backpack Thrusters
Max Reps Burpee Sprawls in remaining time
Rest 1:00 between sets.
Work for 2:00 starting at 0:00, 3:00, 6:00, 9:00, and 12:00, with 1:00 rest after each work interval.
Post work to comments.
Warm you your leg warmers for 80s TRIVIA NIGHT!
Tonight: 80s Trivia on Zoom
In an effort to keep our community connected, make some new friends and hang with old ones, we are hosting a TRIVIA NIGHT tonight starting at 7pm!
The game will entail 4-5 rounds and involve all of your senses: Sounds! Music! Visuals! Best of all, you get to participate in a TEAM of five people, so don’t worry about your level of 80s trivia knowledge. The idea is to have fun while also raising funds! There is no cost to join, but participants are encouraged to give a small donation to Michelle Z.‘s organization Operation Feed, which supports healthcare workers in Brooklyn. See last week’s blog posts about Michelle’s organization to learn more. We’re planning on this event going anywhere from 60-90 minutes.
All spots are full, but we still encourage you to donate to Operation Feed at the link above. See you tonight, competitors!
Question of the Day
If you could only use three condiments for the rest of your life, what would they be?
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