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At-Home CrossFit Workouts for Week of 5/4-5/10/2020

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Online 30 CrossFit Workout Programming

Online 30 is based off of our bootcamp class programming. Equipment has been modified to a back pack filled with household items or dumbbells. Substitute any workout equipment that may be available. Check in to “Online 30” in your Wodify app to log scores.

Monday, May 4th

AMRAP x 6 MINUTES

6 Burpees

8 Push-Ups

10 Air Squats

-Rest 2:00-

Repeat! (Score is Rounds + Reps)

OPTIONAL FINISHER

2 SETS

20 Banded Tricep Extensions or Overhead Backpack Tricep Extensions

20 Hollow Rocks

 -Rest 1:00 b/t Sets-

Tuesday, May 5th

3 SETS

500m Row or 2:00 Cardio of your choice

1:00 MAX Backpack Front Rack Alt. Lunges

12 Tuck Jumps

1:00 MAX Backpack Front Rack Alt. Lunges

-Rest 1:00 b/t Sets-

(Score is Time)

Wednesday, May 6th

EMOM x 10 MINUTES

MIN 1 – 8 Backpack Snatches + Max Double-Unders

MIN 2 – 8 Backpack Snatches + Max Up-Downs

(Score is Total Double-Unders + Up-Downs)

Thursday, May 7th

5 ROUNDS FOR TIME

10 Backpack Upright High Pulls

15 Russian Backpack Swings

20 Sit-Ups

200m Run or 1:00 Cardio*

(Score is Time)

Friday, May 8th

EMOM x 15 MINUTES

MIN 1 – 12/10 Cal. Bike or :40 MAX Alt.. Jumping Lunges

MIN 2 – 10 Push-Ups + 10 Backpack Bent Over Rows

MIN 3 – 10 Burpees over Backpack

(Score is Load)

OPTIONAL FINISHER

3 ROUNDS

20 Alt. V-Ups

1:00 Plank

(No Measure)

Saturday, May 9th 

AMRAP x 15 MINUTES

10/8 Cal. Row or :30 Backpack Sumo Deadlift High Pulls

10 Backpack Push Press

10 Alt. Step-Ups or Lunges w/Backpack*

*Hold the Backpack in any way

(Score is Rounds + Reps)

Sunday, May 10th

4 ROUNDS FOR TIME

400m Run or 2:00 Cardio (Athlete Choice)

20 Backpack Front Squats

15 Tuck-Ups

(Score is Time)

Online 45 CrossFit Workout Programming

Online 45 is based off of our Morning Rush CrossFit programming. Each day there is a strength portion followed by a CrossFit metcon. Equipment has been modified to dumbbells. Substitute any workout equipment that may be available. Check in to “Online 45” in your Wodify app to log scores.

Monday, May 4th

STRENGTH

10-12-14-16*

DB Floor Press

*Complete 10 Burpees after each Set.

(Score is Weight)

WORKOUT

AMRAP x 9 MINUTES

8 DB Bent Over Row

8 DBL DB Snatch

100m Run

(Score is Rounds + Reps)

Tuesday, May 5th

STRENGTH

EVERY :45 FOR 10 SETS

10 Goblet Speed Squats

(Score is Weight)

WORKOUT

10 ROUNDS FOR TIME

10 DB Thrusters

10 Push-ups

(Score is Time)

Wednesday, May 6th

STRENGTH

EVERY :45 FOR 10 SETS

10 DB Push Press

(Score is Weight)

WORKOUT

4 SETS

20 Alt. Jumping Lunges

15 DB Push Press

10 Weighted Sit-ups*

-1:30 Rest b/t Sets-

*Hold DB across chest.

(Score is Each Set for Time)

Thursday, May 7th

STRENGTH

EVERY :45 FOR 10 SETS

10 DB Deadlifts

(Score is Weight)

NCFIT BENCHMARK WORKOUT

“QUANTUM LEAP”

FOR TIME

20 DB Deadlifts

10 Jumping Lunges

200m Run

30 DB Deadlifts

20 Jumping Lunges

400m Run

50 DB Deadlifts

40 Jumping Lunges

600m Run

(Score is Time)

Friday, May 8th

STRENGTH

3 SETS

15 DB Upright Row

15 Single DB Overhead Tricep Extension

15 DB Bent Over Rows

(Score is Weight)

WORKOUT

EMOM x 12 MINUTES

MIN 1 – :45

Max Up-Downs

MIN 2 – 8 DB Renegade Row

(No Measure)

Saturday, May 9th  

STRENGTH

3 SETS

20 DB Front Rack Lunges

1:30 Plank Hold

-Rest 1:30 b/t Sets-

(Score is Weight)

WORKOUT

AMRAP x 14 MINUTES

200m Run

12 DBL DB G2OH

10 DB Front Rack Lunge

8 Up-Downs

(Score is Rounds + Reps)

Sunday, May 10th

STRENGTH

3 SETS

15 Diamond Push-ups into…

Max DBL DB Strict Press

 -Rest 2:00 b/t Sets-

(Score is Reps)

WORKOUT FOR TIME

100 Double Unders

800m Run

60 Sit-ups

40 DBL DB Russian Swing

20 Burpees

100 Double Unders

(Score is Time)

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