To all of our amazing community members: Thank you for your continued support through COVID19. We appreciate the love, encouragement, and participation. Please reach out to us with any questions about SIP pricing, Zoom classes, or anything else!

Another Sweaty Saturday wod for tomorrow. Grab a partner and get to work!

hWOD FOR 05/22/20

2 ROUNDS FOR TIME WITH PARTNER:

25:00 CAP

100 Duffel Thrusters

75 Abmat Situps

600m Run

50 Duffel Clean & Jerk

Reps split evenly with partner, one person working at a time, switch whenever

Score = time completed

Zoom 5.0 is here! Chances are you’ve already been prompted to update your Zoom app. If you’re like me, and avoid those annoying pop ups, yours might not be updated. On 5/30 Zoom will force you to update your app if you try to join a session and have not already done so. That could delay your joining to the session on that day, so best to do it beforehand!

To update, click your initials in the top right corner of the Zoom app. Then click “Check for Updates”. If you’re up to date then you’re all set, but if you’re not Zoom will prompt you to update. Reach out with any questions!

hWOD FOR 05/22/20

PART A - 10 ROUNDS OF :45 / :15

During :45 chunk:

Plank Up

OR

Shoulder Taps

During :15 chunk:

AMREPS of:

40 Push Up

40 Pike Push Up

MAX HSPU

Score = reps of push up, pike push up, and handstand push up completed

PART B - AMRAP 10:00

5  HSPU

10 Dips

15 HR Push Up

30 Russian Duffel Swing

Score = rounds + reps completed

We are still going through some final Murph prep before Monday! Squatting and pulling on today’s agenda.

hWOD FOR 05/21/20

PART A - FRONT SQUATS

Tabata – Duffel Front Squat

REST 3:00

FOR TIME – 4:00 CAP

Perform same reps as Tabata

PART B - FOR TIME 13:00 CAP

30-24-18-12-6

Duffel Front Squat

15-12-9-6-3

Scap Push Up

Duffel Bent Row

Normal Burpee

Score = time completed

You may have noticed more running, air squats, push ups, etc lately. Murph, classic HERO WOD, performed each year on Memorial Day is coming soon (less than a week!). Although we wish we could physically be together performing the workout, this year will be different. We are working through a way this community event can be done!

hWOD FOR 05/20/20

FOR TIME - 20:00 CAP:

21-15-9-15-21

Alternating Object Snatch

Single Arm OH Squat

Ottoman Jump

-

40 Russian Step Ups after each round

Score = time completed

Take a look at yesterday’s blog to schedule person item pickup this week. We will extend times as SIP continues if needed.

hWOD FOR 05/19/20

PART A - E:90MOM FOR 8 ROUNDS

15 Stiff leg DL

6 Burpee over object

PART B - ALTERNATING EMOM 15:00

Min 1: 40 DU Hops

Min 2: 20 Air squat & 10 BTN Press

Min 3: 15 Stiff Leg DL

Personal item pickup is back up and running! Schedule a time slot for pickup using this link. The person I was in contact with showing mild symptoms tested negative. We’ll still keep our distance when you pickup your items, and please wear a mask!

hWOD FOR 05/18/20

PART A - 10:00 EMOM

Pike push up to HSPU

1 EVERY :10

2 EVERY :15

3 EVERY :15

4 EVERY :20

5 EVERY :30

REST 1:00 AFTER EACH ROUND

Progress as form / body allows

Athlete choose when to progress to harder movement

PART B - ALTERNATING AMRAPS

3:00 AMRAP

9 HSPU or Duffel S2OH

9 Ottoman Jump

4:00 REST

3:00 AMRAP

9 Elevated Pike Push Up OR Normal Pike Push Up

9 Ottoman Jump

AMRAPs are scores separately by rounds + reps completed

Ensure to make second AMRAP movement less difficult than first

Another Sweaty Saturday WOD! Grab a partner, hop on the Zoom session, and get that WORKOUT IN. Classic “I go, you go” pattern, one person working at a time, and split reps however you’d like. Each partner will run 800m each round.

hWOD FOR 05/16/20

PARTNER AMRAP - 24:00

50 SUMO DLHP w/ PVC & Duffel

50 HR Push Ups

50 SA Shrug to Snatch w/ object

800m Run (together)

Score = total rounds + reps completed by the pair

Some may say that if you have to ask this question then you aren’t CrossFitting correctly. CrossFit does mean to be prepared for anything life throws at you - for the unknown and the unknowable. However, why not be as prepared as you can? Murph is a long and difficult HERO WOD, and we want to ensure all bodies can handle the volume. We’ve naturally been air squatting more due to the situation, but we’ve also been ramping up WOD running. We’re figuring out how we can do a safe and socially distance Murph this year, stay tuned.

If you have any questions about the SIP tiers, item pickup pause, workout versions, movement questions, or anything else - please reach out to us!

hWOD FOR 05/15/20

Part A - 2:00 / 1:00 for 5 ROUNDS

In 2:00 Perform:

12 Air Squats

3 Burpee to Max Height Jump

Rest w/ remaining time

In 1:00 Perform:

12 BTN Press w/ PVC

We usually perform a work/rest piece when we do intervals, today is a work/work piece!

Part B - FOR TIME 12:00 CAP

21 – 15 – 9 Burpees

12 – 18 – 30 Lunges THEN Pike Push Up

Score = time completed

You may notice that you are unable to access the equipment and personal item pickup scheduling link previously sent / posted. We are going to pause on in-person pickup of any kind for the time being. I have been in contact with someone that has shown very mild symptoms and has gotten tested. We are going to wait until the results of the test are known to be negative until continuing pickup. I have no symptoms myself, but for the health and safety of all will isolate and wait until the circumstances are 100% known.

hWOD FOR 05/14/20

AMRAP 20:00

25 Deadlift

14 Ottoman Jump

60 High Knees

60 Butt Kickers

60 Sprinter Toe Taps

Score = total rounds and reps completed

In an effort to provide a smoother experience for all equipment versions and our coaches during Zoom classes, we’ve been replacing the usual “strength” Part A with an EMOM, E:90MOM, or other form of interval. The goal of this is to sync all equipment versions making it easier for coaches to provide feedback, and to ensure all athletes are finishing around the same time. (Avoiding the awkward waiting and staring at the screen)

The alternative is the “traditional” 5 x 6 back squat or 5 x 3 deadlift - building to a top set for the day. These will be replaced by a same movement & similar rep scheme interval that can be performed by all versions. We’ll test this during Zoom sessions for a few weeks to see how it works. We’ll include the “traditional strength” Part A in BtWB, whenever appropriate, for those performing on their own.

hWOD FOR 05/13/20

PART A - ALTERNATING EMOM 10:00

ODD:

3 sprawl to tuck jump

3 duffel squat cleans

EVEN:

Deadbug :30

PART B - DOUBLE AMRAPs

6:00 AMRAP:

8 RDL to extension

8 Duffel power clean

16 Abmat situps

REST 3:00

6:00 AMRAP

8 Sprawl to tuck jump

8 Duffel power clean

16 Abmat situp

Score = rounds + reps completed for both amraps

For those at the Programming + Review & Virtual Athlete tier, remember you have access to form feedback via email if you are unable to make a Zoom session. Submit a video of your workout to us and we will reply with feedback and improvement techniques. Read the original post and find full instructions here.

For those at the Programming Only tier, although access to video form review is reserved for the 2 tiers mentioned above you can still contact us with any questions and ask for tips. Beyond the whiteboard has demo videos for programmed movements and Youtube is a great resource for movement demos. We recommend Crossfit HQ’s Youtube page for movement demos & explainer videos.

hWOD FOR 05/12/20

PART A - ALTERNATING EMOM 10:00

ODD: Wall Walk AMRAP for :30

EVEN: Pike Push Up AMRAP for :30

PART B - FOR TIME 12:00 CAP

:90 Mountain Climbers

125 Russian Duffel Swings

100 OH Alternating Lunges w/ Weighted Duffel

Score = time finished

We hope all the AR mamas had a lovely Mother’s Day yesterday!

hWOD FOR 05/11/20

PART A - E:90MOM FOR 8 ROUNDS

8 Pulse Squats

8 Hand Release Push Ups

Perform BOTH movements each round, rest with remaining time

PART B - FOR TIME 13:00 CAP

42-30-18 Air Squat w/ Crossed Arms

24-18-12 Chair Pull Up

9-6-3 Burpee Ottoman Jump Over

Score = time completed