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)

Tuesday (2020MAR17)- 30-Day Mandated Gym Closure, Virtual Classes at Noon, & Gym Equipment Rental

CrossFit WatchTower Family, 

  Unfortunately, due to the mandate by Governor Pollis, we are forced to shut down for 30 days.  We will do our best to bring value to memberships while we can’t provide a brick and mortar place to go. Memberships keep us in business. CFWT would love to re-open our doors once the mandated closure is over. We hope as many of you (that can financially afford to) will keep your memberships alive. We understand it isn’t an option for everyone.

  To make your continued membership dues worth it, a live streamed coach lead virtual class is provided every day at noon. You can chime in with questions about modifications and adaptations. We will review how to get workouts done with home equipment and odd objects. The video of class will be posted to our youtube channel for those who couldn’t join us live.  

 Daily programming will be based on a small selection of equipment.  We want you to stay consistent with your fitness even as we deal with the fallout of the COVID-19.  We encourage you to post times and modifications to our website blog, as well as our instagram and facebook pages. Keep in touch with our amazing CrossFit WatchTower Family!

For those that want to workout but don’t have equipment at home, an equipment rental will take place tomorrow from 7am-1pm at CrossFit WatchTower.  A small selection of equipment will be rented out until we run out of it. Kettlebells, Medicine Balls, Jump Ropes, and Sandbags are available to take home to follow online programming.  For those who maintain their CFWT membership, we require is a deposit that you get back at the end of the forced quarantine. For non-members, we require the same deposit and a $10/day rental fee.  This isn’t us trying to make money but us trying to ensure you have equipment here waiting for you when it is over.

  Please keep your eyes on our website, Instagram, and Facebook account for any informations about the closure, our at home workouts, and fun challenges we have planned to help get everyone through this whole mess.

  Lastly, know we love you guys, and we are heartbroken to shut our doors to you.  We know this place is special because of the people who walk, roll, or hobble inside it everyday.  Please bear with us for the next 30 days, and we’ll open our doors as soon as we can. If you have any questions, comments, or concerns please do not hesitate to reach out to any of our coaches.

 

At Home WOD:

3 Rounds

14 Pull-up/Rows

30 Jumping Squats to a 6″ Target

14 Burpees

TUNE IN TOMORROW AT NOON ON OUR INSTAGRAM TO ASK QUESTIONS ON HOW YOU CAN GET THIS WORKOUT DONE AT HOME!  WE WILL BE PROVIDING EQUIPMENT OPTIONS, SCALES, ADAPTATIONS, AND ANYTHING ELSE YOU NEED! SEE YOU ALL AT NOON ON THE INTERWEBZ!

Monday (2020MAR16) – WOD & COVID-19 Update

To Our CFWT Community,
As of now, we are keeping the CrossFit Watchtower doors open. We urge you to be safe. If you feel sick or have been in contact with someone sick, please do not come to the gym. If you feel the need to avoid CFWT for the safety of your health & family, we understand. We are here to promote a healthy lifestyle during this time & want the best for our community.
To continue serving our members, we will post a home workout alongside our daily workouts.  The home workouts can be performed with things around your house, so don’t worry about equipment needs to complete them. We want you to have a strong immune system by getting enough sleep, clean eating, & exercise. In the gym, we will also take extra precautions for our members.
Remaining open is subject to change based on CDC recommendations. Please keep checking the website & social media for updates on the gym’s situation. Feel free to reach out with any comments or concerns. We thank you for understanding. CFWT is grateful for all of our CrossFit WatchTower family members!

 

Gymnastics:

12mim EMOM Alt

  • 40s Back Scale (20s each leg)
  • ME L-Sit

 

WOD:

For Time:

35 Overhead Squats 115/75#

25 CTB Pull Ups

15x Hang Power Cleans 115/75#

100M Farmer Carry 32/24kg

 

 

At Home Workout:

2 Rounds:

35 Jumping Lunges

25 V-Ups

15 Tempo Push-ups 5151

100M Odd Object Carry

Saturday (2020MAR14) – WOD

WOD:

For Time

50m KB Front Rack Walking Lunges 16/12kg

40 HSPUs

40 V-Ups

50m KB Front Rack Walking Lunges 16/12kg

20 HSPUs

20 V-Ups

50m KB Front Rack Walking Lunges 16/12kg