Saturday (2020MAR28) – Quarantine WOD
Happy Birthday, Jordan!
Equipment:
Barbell, plates,
Home Options:
This can be done with dumbbells, kb or a backpack or bands also try a sumo deadlift with your couch
0:00 – 5:00
Whiteboard review
Warm Up: 5:00 – 10:00
10 of each:
Arm circles front and back
Hip circles each direction (Seated- Side Floor Touches)
Ankle circles (Seated- Wrist Circles)
Windmills (Seated- Wall Snow Angels)
Side lunge holds 10s L/R (Seated- Smush Presses)
10:00-15:00
Teach movements
Focus: 15:00 – 25:00
10 Min EMOM
10 good mornings (Seated- 20 Bandy Curls)
10 mountain climbers (Seated- Bandy Pull Aparts)
25:00 – 30:00
Teach Movements
WOD: 30:00:-38:00
Full Gym
3rds
15 Deadlift
12 Burpees
Scale to 8 & 8 if you are behind 2:30 minutes a round
Partial Gym
3 Rounds
15 Db deadlifts Or odd object
12 burpees
No Gym
3 Rounds
15 Couch Sumo deadlift
12 Burpees
Seated
3 Rounds
15 KB Deadlifts
12 Ball Slams
Lockdown Goal setting
40:00-60:00
Kevin Ogar to give some tips and tricks to improve daily life, nutrition and staying sane
Meeting IDs:
6:00am
CrossFit Indestri Hero WOD
417-553-176
8:00am
Neuse River Ruckus Class
364-142-131
9:00am
CrossFit WatchTower
657-978-697
Friday (2020MAR27) – Quarantine WOD
Equipment:
Barbell, plates, rower, skierg or bike ( spin bike can work too) Pull up bar or rings
Home Options:
This can be done with dumbbells, kb or a backpack or bands,
0:00 – 5:00
Whiteboard review
Warm Up: 5:00 – 15:00
Thunderstruck with burpees (Seated- Slam Balls or Back Extensions)
And stretch
15:00-20:00
Teach movements
Focus: 20:00 – 35:00
Squat Therapy coaches instruction and tempo (Seated- CrossOver Symmetry)
4x4
Against a wall
Tempo – 5-2-5-2
Rest 2 minutes between sets
35:00 – 40:00
Teach Movements
WOD: 40:00:-50:00 ( 9 minutes optimal – Chipper)
AMRAP 9
20 V-Ups
20 Pull-ups
20 overhead Squats 115/80
20/15 cal Row/Bike or Ski
20 HSPU
Partial Gym
AMRAP 9
20 V-Ups
20 Table rows
20 overhead Squats ( 1 arm Oh db/kb 10 perside)
20/15 cal Row/Bike or Ski or 200m run
20 HSPU (scale to pike or HR push up)
No Gym
AMRAP 9
20 V-Ups
20 Table rows
20 Thumbs looped overhead squats
200m run
20 HR Push ups
Seated
AMRAP 9
20 Abmat Situps
20 Pull-ups
20 DB Snatch 35/20
200m Ski
20 Floor Press 35/20
Recover: 52:00 – 60:00
ROM WOD – Coach led
1 Min Dragon stretch Left
1 Min Dragon stretch right
2 Min Puppy stretch
1 Min Cobra
2 Min Frog
2 Min Rebound ( quite with easy music )
Meeting IDs:
6:00am
CrossFit WatchTower
934-172-234
10:00am
CrossFit Indestri
707-126-476
1:30pm
Neuse River CrossFit
771-400-440
4:30pm
CrossFit WatchTower
229-131-270
Thursday (2020MAR26) – “Grace for Grace”
Happy Birthday, Sami!
Equipment:
Barbell, plates
Home Options:
This can be done with dumbbells, kb or a backpack or bands (see video for bands)
0:00- 5:00
White board review
Warm up: 5:00 – 12:00
Coach led timing
2rds
10 rows ( 20 bandy rows)
20 sec wall sit (Seated- Chair Dip Hold)
20 lateral jumps (Seated- Bandy Tri Push Downs)
10 dive bomber push ups (Seated- Wall Snow Angels)
12:00 – 20:00
Teach movements
Focus: 20:00 – 29:00
E90 sec x 6
Full Gym
Clean & Jerk complex (get to workout weight or heavier)
2 dead lifts (Seated- Ground To Lap)
2 hang clean pulls (Seated- Rock and Pop)
1 Hang clean (Seated- Hang Clean from Lap)
1 Clean (Seated- Clean from Ground)
2 Jerks (Seated- Press)
Partial Gym
Same complex with dbs or odd object
No Gym
Use a backpack or dog food bag ect
30:00- 35:00
Teach movements
WOD: 35:00 – 45:00 ( 3-6 minute Hard – singlet)
“Grace for Grace” indestri tradition for a little girl with epilepsy in our gym
Grace or Double Grace
3 min Amrap rest 2 mins x 2
Clean & Jerks 135/95
Partial Gym and No Gym
Use same objects you used for Focus
Seated
“Seated Grace or Double Grace”
3 min Amrap rest 2 mins x 2
Clean & Jerks 75/55#
45:00 – 50:00
Teach Movements
Finisher: 50:00-58:00
Tabata 8 mins
Alternating
20 secs Dead Bugs
10 rest
20 Sec Plank shoulder taps
Meeting IDs:
6:00am
CrossFit Indestri
515-419-998
7:30am-8:00am
CrossFit Indestri
604-587-266
10:00am
Neuse River CrossFit
172-279-671
12:00pm
Carl Paoli Specialty Class
287-894-706
1:30pm
CrossFit WatchTower
824-864-996
3:30pm
Neuse River Yoga Class
545-444-898
4:30pm
CrossFit Indestri
469-828-987
Wednesday (2020MAR25) – Quarantine WOD
Equipment:
Rings, Barbell, 20/24” box
Home Options:
Kettlebell, dumbbell, backpack, rice bag, bands, chairs, a staircase
White board review: 0:00-5:00
Warm Up: 5:00 – 15:00
10 min EMOM
10 lunge position 1 arm press on tempo of 3-1-3-1 ( 5 per side like a landmine press)
10 Kossack squats
Press any light object
Seated Version
10min EMOM
10 Single Arm Press no Support from off hand Tempo 3-1-3-1
10 Single Arm Deadlifts (5 per Arm, can use off hand for support)
Focus: 15:00 -25:00
Full Gym
EMOM 5
10- Alternating Single leg Russian DL with dumbbell/Kb or barbell (10 per side) (Seated= Single Arm Cleans)
EMOM 5
10- 20 Russian Twists weight 10-20 lbs (Seated Same)
No Gym
10 Back scales
10-20 russian twists with soup cans or unweighted
25:00 – 32:00
Teach movements
WOD: 32:00 – 56:00 ( 24 minutes intervals Long – Couplet)
Full Gym
4 Rounds of:
1 Min Max Reps, Box Jumps or step ups
1 Min of Rest
1 Min Max Reps, SDLHP 75/55
1 Min of Rest
1 Min Max Reps, Ring Dips
1 Min of Rest
Partial Gym or No Gym
4 Rounds of:
1 Min Max Reps, Stair jumps or steps ( no step jumping lunge)
1 Min of Rest
1 Min Max Reps, Sumo Deadlift High pull – Backpack or kb/db
1 Min of Rest
1 Min Max Reps, Chair or box dips
1 Min of Rest
Seated
4 Rounds of:
1 Min Max Reps, Wall Balls On Ground
1 Min of Rest
1 Min Max Reps, Opposite Ground to Shoulder w/Med Ball
1 Min of Rest
1 Min Max Reps, Dips of any Kind
1 Min of Rest
Recover: 56:00 – 60:00
Breathing drills
10 mins of diaphragm Breathing
8 sec inhale / 8 sec exhale
Class Times and Meeting IDs:
6:00am
CrossFit WatchTower
285-613-322
8:45am
CrossFit Kids w/ Indestri
802-090-7550
10:00am
CrossFit Indestri
369-852-448
1:30pm
Neuse River CrossFit
938-426-622
3:30pm
Mobility Class w/ Shannon Ogar
710-450-847
4:30pm
CrossFit WatchTower
137-314-754
Tuesday (2020MAR24) – WOD
Zoom Class Video: https://youtu.be/seIIJ84WbGk
Equipment:
Skipping rope, Dumbbell, pull up bar or rings
Home Options:
some equipment suggestions: kettlebell, Backpack with weight , weight vest, dog food bag, sand bag , bands, soup cans ect.
White board review: 0:00-5:00
Warm up: 5:00 – 15:00
Coach led Dynamic warm up: 10 minutes
15 feet space suggested
15:00 – 20:00
Teach movements
Focus: 20:00- 32:00
AMRAP 2 rest 1 x 4
5 Scap push ups
10 tempo push ups
– Tempo is 5s down, 3s hold bottom, 5s up, 3s hold top
Scale to box or knee push up
32:00 – 40:00
Teach Movements
WOD: 40:00 – 55:00 (15 minutes earn rest- Triplet)
Full Gym
For Time:
E3MOMx5
50 DU or 75-100 singles
10 Db Push Press
10 T2B
Partial Gym:
50 DU or 75-100 singles
10 odd object push presses
10 toes to kb or wall
No Gym
50 lateral hops
10 pike push ups ( scale reps to 5-7)
10 Toes to Wall
Accessory : 55:00 – 60:00
3x10
T,Y,W’s
Coach led
Meeting IDs:
6am
Neuse River
461-050-389
10am
CrossFit WatchTower
820-268-794
1:30pm
CrossFit Indestri
176-257-476
3:30pm
Neuse River
299-761-339
Specialty Nutrition Class W/ Jason Ackerman
4:30pm
979-025-768
Monday (2020MAR23)- Zoom WOD
Equipment:
Dumbbells, Kettlebell
Home Options:
some equipment suggestions: kettlebell, Backpack with weight , weight vest, dog food bag, sand bag , banded squats, soup cans ect.
0:00 – 5:00
Whiteboard review
Coach will go over the Plan for the Day
Warm up: 5:00- 15:00
Full Gym
10 Min EMOM
10 Kb swing,
50 ft run ( 25ft out 25ft back)
Partial Gym
10 Odd object swing
50 ft run
No Gym
15 air squats
10 seconds high knees
15:00 – 20:00
Teach movements
Focus: 20:00-36:00
EMOM 16
EVEN: 8 Glute bridge 2 legs & 4 Left leg 4 right leg (pause 3 secs at top of the bridge) (16 reps total)
ODD: 30-45 second Hollow holds or Hollow rocks
36:00 – 40:00
Teach movements
WOD: 40:00-56:00 (10-12 minute Couplet)
Full Gym
Amrap 11: (aiming for 8-10 rds+)
10 Db thrusters
8 Burpees over Db
Rx 50/35
Scale 35/20 or lighter
Partial Gym
10 odd object thrusters ( dog food, backpack ect)
8 burpees over object
No Gym
10 squat jumps (2 hands reach to 6” target)
8 Burpees over anything
Recover: 56:00-60:00
Coach led stretch
Below are the meeting id’s for Zoom. Please download the app, setup an account (it’s free), and put in the meeting ID. The password for these classes will always be the one that was sent to you in your emails. If you want to join and didn’t get the email, please text me at (636)279-0611.
Times for Monday, March 23, 2020
6:00am
Coached By CrossFit Indestri
Meeting ID: 757-725-909
10:00am
Coached By Neuse River
Meeting ID: 794-586-389
1:30pm
Coached By CrossFit WatchTower
Meeting ID: 393-480-011
4:30
Coached By CrossFit Indestri
Meeting ID: 219-208-173
Check tomorrow’s post for tomorrow’s coaching schedule AND Meeting IDs.
Saturday (2020MAR21)- “Loredo”
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
WOD:
“Loredo” (CrossFit.com 121231)
6 Rounds:
24 Squats
24 Push-ups
24 Walking lunge steps
400 Meter Run
Friday (2020MAR20)- At Home WOD
WOD:
Full Gym-
For Time
60 Hang Clusters
- Weight should be moderate
Partial Gym-
For Time
60 KB/DB Hang Clusters
- Weight should be moderate
Limited Gym-
For Time
60 Odd Object Hang Clusters
- Weight should be moderate
- Odd Object Ideas
- Bag of Dog Food
- Bag of Mulch
- Gallons of Milk
- Jugs of Water
- Bands
- Large Rocks (BE CAREFUL)
- Small Children (Make sure they are your own children, no stealing other peoples kids)
Thursday (2020MAR19)- At Home WOD
Warm Up:
2 Rounds:
5/5x Windmills
10/10x Arm Circles
5/5x Plank to Down Dog with Reach Through
5/5x HIp Rockers
5x Floor or Wall Angels
5/5x Seated Feet Over the Odd Object or Dumbbell
Then…
10x Calf Stretch & Sit Back (Each Leg)
20s Chest Stretch
WOD:
Full Gym-
3 Rounds
400m Run/500m Row/400m Ski/30cal AB/800m Bike (NO Cardio Equipment? 2 Minutes of Mountain Climbers or Toe Taps)
75 Double Unders (150x Singles)
50 Shoulder 2 Overhead
Rest 2mins
- Weight on S2OH should be Very Light!
Partial Gym-
3 Rounds
400m Run/500m Row/400m Ski/30cal AB/800m Bike / (NO Cardio Equipment? 2 Minutes of Mountain Climbers or Toe Taps)
75 Double Unders (150x Single Unders)
50 DB/KB Shoulder 2 Overhead
Rest 2mins
- Weight on S2OH should be Very Light!
Limited Gym-
3 Rounds
400m Run/500m Row/400m Ski/30cal AB/800m Bike
75 Double Unders/75 Lateral Jumps/40 Tuck Jumps/(No Jump Rope? 75 Jump & Tap Hips Twice Before Hitting the Ground)
50 Odd Object Shoulder 2 Overhead (Light: In 2-3 Sets)
Rest 2mins
- Weight on S2OH should be Very Light!
- Odd Object Ideas
- Bag of Dog Food
- Bag of Mulch
- Gallons of Milk
- Jugs of Water
- Bands
- Large Rocks (BE CAREFUL)
- Small Children (Make sure they are your own children, no stealing other peoples kids)
- Boxes can go shoulder to shoulder
- Laundry Detergent
- Cans of Paint
- Backpacks
Wednesday (2020MAR18)- At Home WOD
WOD:
Full Gym-
4min AMRAP
20 KB Deadlifts
ME Ground 2 Overhead
Rest 2mins
4min AMRAP
30 KB Deadlifts
ME Ground 2 Overhead
Rest 2mins
4min AMRAP
40 KB Deadlifts
ME Ground 2 Overhead
- KBs should be heavy, Barbell should decrease in weight in section
Partial Gym-
4min AMRAP
20 KB Deadlifts
ME Ground 2 Overhead
Rest 2mins
4min AMRAP
30 KB Deadlifts
ME Ground 2 Overhead
Rest 2mins
4min AMRAP
40 KB Deadlifts
ME Ground 2 Overhead
- Kbs Should be heavy, G2OH can be KB/DB or Odd Object
Limited Gym-
4min AMRAP
20 Banded Good Mornings OR Weighted Hip Bridges
ME Ground 2 Overhead- Odd Object
Rest 2mins
4min AMRAP
30 Banded Good Mornings OR Weighted Hip Bridges
ME Ground 2 Overhead- Odd Object
Rest 2mins
4min AMRAP
40 Banded Good Mornings OR Weighted Hip Bridges
ME Ground 2 Overhead- Odd Object
- Odd Object Ideas
- Bag of Dog Food
- Bag of Mulch
- Gallons of Milk
- Jugs of Water
- Bands
- Small Children (Just make sure these are your children, not random ones. That’s bad)
- Large Children (Just make sure these are your children, not random ones. That’s bad)