Open wod #2

CF has announced their second workout for our At Home Open! Check out more details on games.crossfit.com

There are 2 options for this workout.

Its not too late to join in! Visit the games website to sign up and support your box!

At Home WOD- Open wod #2 - For Time:

  • 100 DU + 21 Burpees

  • 75 DU + 15 Burpees

  • 50 DU + 9 Burpees

    15:00 time cap

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4rft

The second “at home open” workout will be announced today at 3pm. The workout will be programmed for our “Saturday” workout! Stay tuned.

At home WOD- 4 RFT

  • 3 wall walks

  • 20 Sit ups

  • 400m Run

Wall walk modifications- Walk feet up as high as you can hold for 2-3 seconds and come back down to the start in control. Kick up on to a wall and hold for 8-10seconds per rep. If you do not want to go upside down at all complete 9 push ups per round.

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4 Rounds

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Today’s extra extra is 100 burpees! Split it up throughout the day if needed!

Tomorrow another CF at home Open wod will be released! It’s not too late to sign up either! Submissions will be running into the end of April

At home wod- 04/09/2020

4 rounds (1 min each mvt. Max reps)

  • Min 1= Reverse Lunges 

  • Min 2= Mtn. Climbers

  • Min 3= Handstand Hold

  • Min 4= High knees

  • Min 5= rest 

Handstand hold can be modified to a wall walk, push up plank hold, pike hold off chair

High knees to be done in place

Extra extra

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If you’re participating in our challenge for week 3 we’ve added daily extras to compete! Today (Tuesday) is 200 squats

Mini social media challenge: complete 5 burpees and tag a friend/member! Don’t forget to tag or send us your videos too! +1 bonus point

At home WOD- 5 RFT

  • 60 DU

  • 40 Sit ups

  • 20 Push ups

  • 10 Supermans- laying on your stomach, arms and legs extended straight out, lift arms and legs off ground at the same time, pinch at the top and then lower back to the floor