9 am Virtual WOD: 15 Minute Body Building: 3 Sets of the following, Super Set Style a. SA Pec Flies -20 per arm b. SA Reverse Flies- 20 per arm c. SA Hammer Curls- 20 per arm d. SA OH Tricep Extensions 20 per arm Then….. AMRAP 15Minutes 50 High Knees or 50 Mountain Climbers 30 Chair Dips 50 Jumping Lunges 30 Renegade Rows No Equipment Workout: 3 Sets 20 Russian Pushups https://www.youtube.com/watch?v=v2lreU6DLaM 20 Milk Jug or odd object Bicep Curls per arm Then……. AMRAP 15 Minutes 50 High Knees or Mountain Climbers 30 Chair Dips 50 Jumping Lunges 30 Shoulder Taps in Plank PositionRead more

Virtual WOD (7am-noon-4pm) 10 Rounds 5 HSPU (modify w/Push-ups or weighted Push-ups) 10 V-Ups 15 Russian KB/DB Swings, mod weight     Body Weight Version 10 Rounds 5 HSPU or Push-ups 10 V-ups 15 Tuck Jumps     Virtual CrossfitRead more

Virtual Class WOD 7am, 12 Noon, 4pm AMRAP 14 Minutes 20 SA DB Push Press Rt 20 SA DB Push Press Lt 20 DB Front Squats 40 SA Alt DB Thrusters (Switch at the top) No Equipment WOD AMRAP 14 Minutes 200m Run (45 seconds if no way to measure) 15 Plyometic (explosive) pushups 20 Jumping Squats with 180 degree turn https://www.youtube.com/watch?v=On1Uf0xCdp8  Read more

Virtual WOD: 7am – 12noon- 4pm 50-40-30-20-10 Double Unders Russian Twists, 20/14 or anything close to this   Then..   10-20-30-40-50 Double Unders Side plank Raises (split reps: 5/5, 10/10……)   @Home Body Weight Version 50-40-30-20-10 Lateral Jumps Russian Twists, no weight   THEN…   10-20-30-40-50 Lateral Jumps Side Plank Raises (split reps up)  Read more

Virtual Class: 7am, Noon, 4pm Morgantine: Happy 28th Birthday to Morgan Jaffe 2 Rounds for time 28 Burpees 28 SA Floor Press Rt 28 SA Floor Press LT 28 Front Rack Backward Lunges 28 Goblet Squats At home, no equipment WOD: 2 Rounds for time 28 Burpees 28 Pushups 28 V Ups 28 Backward Lunges per Leg 28 Air Squats with 2 second pause at bottom Happy 28th birthday to Morgan J!!  Read more