WOD 3.26.20
Road Warriors Workout Whiteboard Explanation 3.26.20 Warm Up 2-3 Rounds: 5e Shin Box Flow 200m Jog 15m of Each of the Following (walk back to start): Bunny Hops, High Knees, Carioca Workout 800m Run (½...
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WOD 3.27.20
Locked & Loaded WOD 3.27.20 Warm Up 3 Rounds: 16 Alternating Tall Plank Toe Taps 8 Alternating Samson Lunges 8 Bottom Half Burpees 8 V-Ups/Tuck Ups Strength Superset: A1) 3 x 8-12 Each Sumo Single...
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WOD 3.28.20
Locked & Loaded WOD 3.28.20 Warm Up 2-3 Rounds: 10 Alternating Lunges (walking if possible or in place) 10m Bear Crawl OR 16 Alternating Quadruped Shoulder Taps 10m Crab Walk OR :20 Reverse Bridge...
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WOD 3.29.20
Road Warriors Workout White Board Explanation 3.29.20 Warm Up 3 Rounds Not for Time: 20 Tall Plank to Down Dog Alternating Toe Touch 20 Walking Lunges 20 Hollow Rocks Workout 3.5 Mile Run (using only...
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Locked & Loaded WOD Whiteboard Explanation 3.30.20 Warm Up 3 Rounds: 10 Alternating Squat Thoracic Rotations 6 each Side Plank Rotations 8 Bent Over Reverse flys (no weight or very light objects)...
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WOD 3.31.20
Locked & Loaded WOD Whiteboard Explanation 3.31.20 Warm Up 3 Rounds: 5 Each Arm Turkish Sit-Ups 10 Boot Straps 6-10 Lying Windshield Wipers Strength Superset: A1) 3 x 6-10 Each 1-Arm Z Press 1...
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WOD 4.1.20
Locked & Loaded WOD Whiteboard Explanation 4.1.20 Warm Up 3 Rounds: 1:00 Bottom of Squat Hold (unweighted to start, add goblet if you can) 16 Alternating Plank Shoulder Taps 20 Alternating Lateral...
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WOD 4.2.20
Road Warriors Workout White Board Explanation 4.2.20 Warm Up 2-3 Rounds: 5e Shin Box Flow :20 Down Dog Calf March 15m Each of the Following (walk back to start): Bunny Hops, Figure 4 Drill, Carioca 5...
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Locked & Loaded WOD Whiteboard Explanation 4.3.20 Warm Up 3 Rounds: 16 Alternating Crossbody Toe Touches 10 Inchworm T Rotations :30 Each 10Arm Overhead Hold/March/40m-ish Carry Strength 1-Arm Hang...
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Locked & Loaded WOD Whiteboard Explanation 4.4.20 Warm Up 2 Rounds: 10 Alternating Samson Lunges (walking if possible or in place) 10m Bear Crawl OR 16 alt. Quadruped Shoulder Taps 10m Crab Walk OR...
View ArticleZoom Room Password
Hey everyone It looks like ZOOM automatically password protected all usage on the platform!! Because of the issues they’ve had with trolling on peoples zoom meetings they password protected all zoom...
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WOD 4.5.20
As of Saturday, Zoom has instituted mandatory password protection of all usage on their platform to prevent trolling. For all classes except CrossFit Kids, you’ll be using the same Zoom room link...
View ArticleWOD 4.6.20
As of Saturday, Zoom has instituted mandatory password protection of all usage on their platform to prevent trolling. For all classes except CrossFit Kids, you’ll be using the same Zoom room link...
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WOD 4.7.20
Zoom has instituted mandatory password protection of all usage on their platform to prevent trolling. For all classes except CrossFit Kids, you’ll be using the same Zoom room link you’ve been using and...
View ArticleWOD 4.8.20
Zoom recently instituted mandatory password protection of all usage on their platform to prevent trolling. For all classes except CrossFit Kids, you’ll be using the same Zoom room link you’ve been...
View ArticleWOD 4.9.20
Zoom recently instituted mandatory password protection of all usage on their platform to prevent trolling. For all classes except CrossFit Kids, you’ll be using the same Zoom room link you’ve been...
View ArticleWOD 4.10.20
Locked & Loaded WOD Whiteboard Explanation 4.10.20 Warm Up 3 Rounds: 5 each Windmills (unweighted to start) :20 each Side Plank 6-10 Push-Ups w/1 second pause at bottom and top Strength 1-Arm...
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WOD 4.11.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD 4.11.20 Warm Up 2 Rounds: 20 Seconds of… High Knees Butt Kicks Straight Leg Swings Skips Then, 2 Rounds: 10 each Fire Hydrants 5 Inch...
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Virtual Class Zoom Room Password: CFSBK Road Warriors Workout 4.12.20 Warm Up DROMs of choice (suggestions: hip circles, leg swings forward/back, leg swings lateral, standing alternating toe touch)...
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WOD 4.13.20
Virtual Class Zoom Room Password: CFSBK Locked & Loaded WOD Whiteboard Explanation 4.13.20 Warm Up 3 Rounds: 10 Alternating Lateral Lunges 5 Bent Over YTW (weightless) 6 each Reverse Samson Lunges...
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