4.7.20

WOD

3 rounds
3 clean and jerks 135/95 DB/ Jugs
6 Bar facing Burpees
12 T2B or 20 v-ups

Rest 1 Min

3 Rounds
4 Front Squats “ “
8 push-ups releases
16 double Unders or side go side jumps

Rest 1 Min

3 rounds
5 Hang power clean “ “
10 scissor jumps or lunges
20 1 leg scissor lifts (watch video)

04.01.20 Wednesday

Strength: Hang Power Cleans

WOD

EMOTM for 18 mins
1st Min complex 3 Hang Power Cleans 3 Front Squats 3 push Jerks 135/95 DB 50/35 jugs ?
2nd Min 8 T2B or 12 K2C or 16 v-Ups
3rd Min 8 DB snatches 50/35 or 8 Goblet squats

Liger

03.31.20 Tuesday

Strength: Front Rack Lunges

WOD

21-15-9
Front Rack Lunges 95/65 DB 35/20×2 jugs
Box jumps
Burpees

Rest 1 Minute

9-15-21
Mountain Climbers
Front Squats same weight as lunges
Sit-up weighted

The Support Your Local Box Fundraiser is a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. The temporary closures and distance between us cannot keep this community apart. Affiliates around the world have demonstrated this through their actions over the past few weeks. Now, the entire CrossFit community has an opportunity to come together in support of our affiliates.

Event Format
Over a three-week period, CrossFit will release three classic and accessible workouts that can be performed by participants of any ability level. Everyone who participates will have their name displayed on the community leaderboard and will be able to create smaller leaderboards among friends, family, and other members of their affiliate using leaderboard hashtags.
Registration will take place on games.crossfit.com/open beginning on or before Wednesday, April 1, and will remain open for the duration of the competition. The first workout will be released on Friday, April 3.

03.30.20 Monday

Strength: Thrusters

WOD

AMRAP in 18 Mins
10 thrusters 95/65 DB/35/20 jugs
5 pull-ups or 5 jump touches
20 double Unders or 20 side to side jumps
20 supermans
20 sit-ups
200 m run

03.28.20 Saturday

Strength: power cleans

WOD

AMRAP in 2O Mins
Murph Prep
5 Power Cleans 135/95 or 5 Hang Power Cl. DB/jugs
10 push-ups
20 Air Squats
30 V-ups

Hugo is ready for mobility!

03.26.20 Thursday

Strength: Bench Press

Partner WOD

Black Jack Partner WOD
Alternating movements
Sit-ups
20-1 (partner A)
20-1 (partner B)

Push-ups
1-20 (partner A)
1-20 (partner B)

When you start the timer, partner A will do 20 sit-ups, then ghost tag Partner B. Partner B will do 20 sit-ups, then Ghost Tag Partner A. Partner A will do one push-up, they GTag Partner B. Partner B will do 1 Push-up. The next Rd 19 19 and 2 2 then 18 18 and 3 3 etc… until 1 1 20 20

A B
20 20
1 1

19 19
2 2

18 18
3 3

17 17
4 4

Etc..

Team work

.03.25.20 Wednesday

Strength Push Jerks

WOD

EMOTM for 18 mins

EMOTM for 18 mins
1st Min: 10 overhead press with a (1 gallon jug of water)
2nd Min: 12 step lunges with (2 gallon jugs of water)
3rd Min: 45 seconds of marching planks

Gallon of water weights 8 lbs

We will get through this together. Day 10 / Shut Down Day 1 
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