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Happy Friday everyone! The first workout of the 3 week at home open is being released today. We will list that workout as tomorrow’s (Saturday) wod.
Sign up on games.crossfit.com. If you’re participating in our 4 week challenge this will earn you a bonus point!
At home WOD- 3:00 on 1:00 off x 5 Rounds
6 Burpees
8 Object Squat Cleans
20 Lateral hops
Modify Sq. Cleans to Goblet Squats or Jumping Squats is needed!
Registration for the at home 3 week Open is live at games.crossfit.com it is completely free to register and participate however you do have the option to donate to your CrossFit gym!!
The first workout is supposed to be released tomorrow. We will be programming into our at home wod days! Stay tuned
At home WOD- 6RFT
15 Reverse Lunges
15 Hollow Rocks
15 Push Ups
You read that right. CF headquarters is doing something awesome to help support us as well! A three week online competition, but at home! To participate it is completely free however there is an option to donate towards YOUR box… meaning CFU!
Rumor has it that the first workout will be released this Friday 04/03, of course we will be programming these into our daily wods too! For more information go to www.games.crossfit.com
At home WOD- 3 Rounds for time
20 Single Leg Glute Bridge (R)
:30 side Plank (R)
10 Jumping Lunge
400m run
10 Jumping Lunge
:30 side plank (L)
20 Single leg glute bridge (L)
Single Leg Glute Bridge= Preform a regular glute bridge but one leg is kicked straight out and one foot planted on the floor
Who knows when we’ll be able to get back into action AT Undertow… for now we need to stay motivated, stay busy, stay on track!
NEW ELEMENT added into our challenge this week. Water! Scroll back to our post from yesterday or refer to our email that went out for more info!!
NEW MINI challenge on social media! Send or tag us your Turkish get up videos! If you are participating in our 4 week challenge this will count as an extra point!
CFU’s link to order FitAid products and help support us! https://www.lifeaidbevco.com/resellerprogram/member/join/code/5e7c8953e5dea9.72157765/
At home WOD- For Time
Buy-in: 100 DU (200 singles)
10-9-8-7-6-5-4-3-2-1
Groiners
Russian Twists
G2OH (if you do not have an object to use complete squat thrusts)
Buy-Out: 100 DU
Week 2 addition :
Starting today (Monday 3/30) we are adding an element this week to our challenge. WATER! It is super important to always keep hydrated. Goal: earn a point by daily consuming the appropriate amount of water your body needs. How much? Half of your body weight in ounces of water should be consumed daily. If you do not reach that goal you do not receive a point.
All other points to be earned will remain the same as last week, so now your max daily point balance will be 5. This coming week we plan on announcing a couple more mini social media challenges to earn a bonus point so stay tuned into that as well!
Try to have this last week's points filled into your line on the google sheet. This afternoon I will be adding up the totals and wiping the week clean to start again. The totals will be to the right of Sunday and at the end of our 4 weeks your total points will be added up!
At home WOD- 20 min AMRAP
Deck of Cards- randomly pick a card and complete the movement that suit calls. Complete the number of reps on the card that you pull and then move onto another card. Keep going until 20 minutes is up.
Hearts = Push Ups
Spades = Jumping Lunges
Diamonds = Sit ups
Clubs = Air Squats
Joker = 15 Burpees
Ace= 1 Rep
Jack= 11 Reps
Queen= 12 Reps
King = 13 Reps
