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)