WODs

WOD [A]

AMRAP 15 mins: Shuttle Sprints, Wall Balls, Toes-to-bars and Wall Walks

Complete as many rounds as possible in 15 mins of: Shuttle Sprint, 100 m (4x 25 m) 12 Wall Balls, 20/14 lbs 6 Toes-to-bars 1 Wall Walk

Other Equipment Conversions: Replace each 100 m of running with 20 secs of fast rowing or biking. Super Fitness Robot time / rounds:  8 rounds or more. More Likely time / rounds: 6 rounds or more. (consider scaling if this seems unrealistic) Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun and post your results. For more scaling options and modifications research CrossFit.com.

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CFB Limited Equipment:

AMRAP 15 mins: 200 Meter Runs, Medicine Ball Cleans, V-ups and Wall Walks

Complete as many rounds as possible in 15 mins of: 200 Meter Run, 200 m 12 Medicine Ball Cleans 10 V-ups 1 Wall Walk

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CFB Scaled WOD

AMRAP 15 mins: Shuttle Sprints, Wall Balls, AbMat Sit-ups and Shoulder Press

Complete as many rounds as possible in 15 mins of: Shuttle Sprint, 100 m (4x 25 m) 8 Wall Balls, 14/10 lbs 6 AbMat Sit-ups 6 Shoulder Press, 45/35 lbs

Shoulder Press or Push Press

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CFB No Equipment:

AMRAP 15 mins: Shuttle Sprints, Tuck Jumps, Hollow Rocks and Handstand Push-ups

Complete as many rounds as possible in 15 mins of: Shuttle Sprint, 100 m (4x 25 m) 12 Tuck Jumps 6 Hollow Rocks 3 Handstand Push-ups

Handstand Push-ups- strict if possible

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Part [C]

Bulgarian Split Squat : 12-12-12

Bulgarian Split Squat 12-12-12 Use the heaviest weight you can for each set. Rest as needed between sets.

2-3x8-12 reps per leg

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Warmup - 28/5/2020

Warmups : 1

Warmups 1 Rest as needed between sets.

Dynamic warm up Up + overs 10x Spiderman with T rotation 10 Air squats 20sec Squat hold 10 Hollow rocks 1min plank hold With med ball, 3 reps of each: – Deadlift – Deadlift + Dip & shrug – Power clean – Front squats – Hang Squat Clean – Med ball clean 4 rounds, not for time of: 10 jumping air squats 6 push-ups 6 sit-ups 2 light KB/DB windmills, R-arm 2 light KB/DB windmills, L-arm

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CFB Teens

AMRAP 15 mins: 200 m, Medicine Ball Cleans, H Ups and Push-up Shoulder Taps

Complete as many rounds as possible in 15 mins of: Run, 200 m 12 Medicine Ball Cleans 10 H Ups 10 Push-up Shoulder Taps

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Warm-up:

5 mins of jogging, biking or rowing followed by... 4 rounds, not for time of: 10 jumping air squats 6 push-ups 6 sit-ups 2 kettlebell windmills, R-arm 2 kettlebell windmills, L-arm

Nothing assigned for May 28, 2020