week 4 here we go!

Moving into this last week of the challenge... 7 days are we are all finished!!

This week we are keeping the point system the exact same as last week.

The "daily extras" have changed a little bit though, the movements have been tweaked sightly:

• Monday - 100 Groiners

• Tuesday - 200 Jumping Squats

• Wednesday - 3 min Handstand hold OR 5 min plank (accumulate this time, please do not go 3 minutes straight upside down...)

• Thursday - 150 Jumping Lunges

• Friday - 3 min Odd Object Wall Sit (pick any weight or object to hold while you sit, do not let it rest on your lap)

• Saturday - 100 Push ups

• Sunday - 200 Russian Twists

During this week we are going to program a couple Hero WODs. These workouts will be worth 2 points if completed! We will make note on our daily posts if it is in fact a hero workout in order to add points correctly.

After week 2 Jaime Curley and John Curtis were the top Male and Female participants!! Closely behind are Janine, Abby, Michelle H, and Peggy!! We shall see what week 3 points will tally up to!!  Remember to submit your points from week 3 by tomorrow afternoon if possible to start a fresh week 4!

Prizes on the line for top M/F and then 2nd & 3rd over all!!

At Home WOD - 20 min AMRAP: Deck of Cards

• Hearts = Push ups

• Spades = Air Squats

• Diamonds = 3x # = plank seconds

• Clubs = G2OH

• Joker = 15 Burpees

  • Ace = 1 Rep

  • Jack = 11 Reps

  • Queen = 12 Reps

  • King = 13 Reps

Happy eAster + hbd pat!

Wishing you and your families a very Happy Easter.

Also a big happy birthday to Coach Pat!!!

At Home WOD-

Buy-in = 1 mile run

• rest until the 10:00 mark

10:00-20:00 AMRAP

• 5 Glute Bridge Walk outs

• 10 Ojbect Jump Overs

• 6/6 split squats

Glute Bridge walkouts - laying on back, preform a normal Glute Bridge and while holding hips up walk your feet out as far as you can until you reach a laying down position

Obj. Jump Overs - find any object to jump over

Split Sq- in a Lunge back leg is elevated, try to reach full depth as best as possible while maintaining balance

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

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.

4 Rounds

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