Workout of the Day
SATURDAY PARTNER WOD REMINDER
Tomorrow we’ll perform our FIRST virtual partner WOD. It’ll be a classic partner-style (“I go, you go”) Sweaty Saturday AR WOD. As always, one person working at a time and score will be total reps completed between the pair for the 22:00 AMRAP.
Your coach will walk through screen set up so you are able to see your partner, private chat so you can discuss strategy (without speaking over other athletes), and practice so you don’t miss a cue from your partner. If you’d like to do this on your own with a remote partner, find the instructions in the class plan on the Facebook page or Class Plan Bank.
hWOD FOR 04/18/20
AMRAP 22:00
50 Squat Jumps
15 Duffel Bag Squat Cleans
50 Squat Jumps
15 Duffel Bag Squat Cleans
50 Squat Jumps
15 Duffel Bag Squat Cleans
50 Squat Jumps
MAX Duffel Bag Squat Cleans
Workout can be done with a partner, even across different equipment versions
Performing with a partner - perform as “I go, you go”, one person working at a time
Score = total reps completed
VIRTUAL PARTNER WOD SATURDAY
We’ve gotten back to our normal Sweaty Saturday WODs, now let’s attempt a VIRTUAL PARTNER WOD this coming Saturday. We’ll have full instructions to make this as smooth as possible, but grab a buddy, decide on a Saturday timeslot and join the session on Saturday together!
We’ll have options that work together so one partner can workout with full equipment while another partner does the unweighted WOD, and all other combinations in between. The workouts will even work on their own as an individual WOD in case there’s an odd number of athletes.
hWOD FOR 04/16/20
SUPPORT YOUR LOCAL BOX WOD 2
FOR TIME - 15:00 CAP:
100 Double Unders
21 Burpees
75 Double Unders
15 Burpees
50 Double Unders
9 Burpees
ROMWOD x SUPPORT YOUR LOCAL BOX
There’s a little over 1 week of the CrossFit Support Your Local Box fundraiser / competition. We are going to perform workout #2 on Friday.
ROMWOD is matching donations to the fundraiser, up to $25,000. Donations will be matched on a first come first serve basis. If anyone is signed up and has donated, to activate the match you must have #TeamROMWOD on your competition dashboard. Find full details and instructions here.
If you have not signed up yet, don’t fret, the event is going on until 4/24. Find full details and registration (it’s free!) info here.
hWOD FOR 04-16-20
4 ROUNDS FOR TIME | 20:00 CAP:
:60 Sprinter Toe Taps
:60 Plank Jacks
20 Ottoman Jumps
20 Duffel Bag Thrusters
Score = time completed
CLASS PLAN BANK & ZOOM LINK
We realize scrolling through the Facebook page trying to find an old class plan may not be the easiest (or quickest) way to access a former workout plan you may want to perform. You can now access all former virtual class plans which contain only the powerpoint class plans on our private Class Plan Bank page. Navigate to the files page in the AR Facebook group to find the link and password.
In the same vein If you need to access the Zoom link and password for a virtual session you can find that information in the same document on the files page. The Zoom link and password are the same for each session.
Only AR members with the link and password can access both Class Plan Bank & Zoom sessions.
hWOD FOR 04/15/20
PART A
Tabata alternating lunge jumps
1:00 REST
For Time 4:00 CAP
30 Pistols
A tabata is 8 rounds of :20 on :10 off - scored as total reps completed
Pistols are scored as time completed
PART B - 8:00 AMRAP
16 Push Press w/ weighted duffel bag
16 SDLHP w/ weighted duffel bag
24 Tuck jumps
Score = total rounds + reps completed
DON'T SAY I DIDN'T WARN YOU
A few reminders of recent changes:
Blog Post Workouts
The blog post will only include the unweighted version of the workout. All versions (unweighted, minimal equipment, full equipment), full warm up, optional cooldown, extra credit, and workout videos are on the class plan posted to Facebook each night.
Pre-class email
There is no longer a pre-class email :15 before a session. A reminder email is automatically sent the night before via Mindbody, and the Zoom link / password is included in the class plan posted to the FB group.
Zoom link & password
Zoom has implemented a mandatory password for every meeting. The Zoom link and password is the same for every session, using a former email link and password will provide you access.
Beyond the Whiteboard
We’ve separated the 3 separate tracks (unweighted, minimal equipment, & full equipment) into their own tracks on BtWB. If you find a track is irrelevant to you, you can opt out of that track to cleanup your dash.
We’ve begun to include daily warm ups, cooldowns, and extra credit programming to your BtWB account.
What’s up with the title? Right… There will be more burpees later in the week due to the Support Your Box WOD. The upside, more fitness. The downside, more burpees.
hWOD FOR 04-14-20
PART A - ALTERNATING EMOM
ODD: :45 Deadbug
EVEN: 10 Bent Over Rows
PART B - 3 ROUNDS FOR TIME 15:00 CAP
25 Bench Hops
30 Straight Leg Sit Ups
20 Chair Pull Ups
BTWB UPDATE
You may notice your Beyond the Whiteboard account looks a bit different, as we've separated the different WOD versions (unweighted, minimal equipment [DB/KB], full equipment [barbell]) into their own track for ease of viewing & logging scores.
We've also added a track for optional extra credit work and cooldown for those choosing to participate. You can remove yourself from any of these tracks if they are irrelevant to you. Please reach out with any questions.
hWOD FOR 04-13-20
5 AMRAP CYCLES 3:00 on / 1:00 off:
12 PVC OH Squats
9 Lateral PVC Burpees
Continue the AMRAP where you left off
Score = total rounds + reps
BURPEES OR THRUSTERS?
Good thing the at home version peeps don’t have to choose - you have both!
We are going to hold all 3 normal Saturday class slots tomorrow. If there's no one signed up we will start the Zoom conference and wait 5 minutes before abandoning the session. Please reach out with questions, and hope to see you online!
hWOD FOR 04-11-20
20:00 CAP
3 ROUNDS
12 Burpee Ottoman Jumps
20 Chair Pull Ups
THEN
30 Russian Step Ups
15 Duffel Bag Thrusters
WHERE'D THE BURPEES GO?
You’ll find out today and tomorrow! (See below for a hint)
Please reach out to Katoa if you have any questions on the new services / procedures introduced during the shelter in place timing:
Unweighted / Weighted DB or KB / Weighted BB programming
Including extra credit or new movements performed
hWOD FOR 04-10-20
PART A (extended warmup)
10 Minute Alternating EMOM
ODD: 12 Wall Sit Wall Slides
EVEN: 12 Straight Let Sit Up
For quality / completion - NOT SCORED
PART B
For Time 15:00 CAP
10 - 20 - 30 - 40 - 50 Alternating Jump Lunges
In between each set perform 10 burpees
Score = time completed
VIDEO FORM REVIEW
We are beginning to offer video form review. For those of you that cannot make it to a virtual session you can submit a video of your workout for us to review and make form recommendations / corrections. To do so please follow the below instructions:
You must submit a link to your video (please do not submit a video file)
Send your link to Katoa via email (find his email on our FB page)
Your email subject MUST contain the following:
Video Review_[date]_[part a / part b / both]
Example: Video Review_4/08/20_Part A
In the body of your email along with the link please write anything you’d like us to comment on specifically, but it is not necessary. If the body is blank then we’ll make general corrections.
Example: “I think my knees were caving in on my squat, but I’m not 100% sure, can you tell?”
Please reach out with any questions.
hWOD FOR 04-09-20
PART A
Tabata Squat Jacks
2:00 REST
-then-
4 Rounds for Quality
10 Superman Pulse
10 Bird Dog Each Side
10 Glute Bridge w/ Heel Dig
PART B
AMRAP 8:00
15 Duffel Bag DL
9 Duffel Bag Clean
3 Elevated Pike Push Up
FULLY AMPED SUPPORT YOUR BOX FUNDRAISER
Our apparel vendor Fully Amped is hosting a Support Your Box Fundraiser. Purchase some SYBF gear on their site and all profits are distributed to CrossFit boxes signed up for their COVID19 support program. Browse their gear here. Keep in mind their gear is on back order due to COVID19, so may take some time to get to you.
hWOD FOR 04-08-20
PART A
EMOM for 3 Rounds
Max set RDL w/ stick
10 alternating pistols
Max bottom squat hold
Rest 1:00
PART B
FT - 15:00 CAP
8-16-32-50-64-80 Air Squats
4-8-16-25-32-40 Alternating Lunge
2-4-8-12-16-20 HR Push Ups
ZOOM REMINDERS
Zoom has implemented a mandatory password on all meetings. The Zoom link and password are always the same, please ensure to check our FB page for Zoom link, password, and powerpoint.
You will also be sent the Zoom password and link from Mindbody the night before your class session if you are signed in.
hWOD for 04-07-20
Part A
4 RFQ 12:00
5 Push up
5 Pike push up
5 Elevated pike push up
1-3 Wall Walk
Part B
6:00 AMRAP
10 Thrusters
14 Bench Hops
REMINDERS & UPDATES FOR THE WEEK
Next Week Schedule:
We are going to continue with last week's 7:00, 10:00, 12:00, and 5:00 virtual class sessions.
Zoom Security Update:
Zoom has implemented a mandatory password on all meetings. As a reminder the Zoom link and password for all classes are always the same - find them posted to FB nightly along with the class plan.
Class plan & Blog Update:
Moving forward we are not going to post the full workout directly on the blog. We will move back to posting just the Black version of the daily WOD. However, we will shift to posting the class plan (including warm ups/scaling), and Zoom link/password reminder to FB every night - for the purpose of sharing within our community walls.
Pre-Class Email Update:
We've been emailing the virtual class an email :15-:30 prior to the session with equipment, zoom link, and class plan. Moving forward, athletes signed up for class will get an email reminder the day before. If you sign up the day-of or happen to join late, look for the class plan and link/password reminder post to the FB page. (You can always use a previous link/email as well!)
hWOD FOR 04-05-20
WORKOUT
10:00 Plank Hold (high or low)
Every time you break:
10 sprawl tuck jumps
Score = time completed