(240) 317-5303

Friday 5/1

Warm Up

7min AMRAP

10 push ups

10 air squats

10 ground to overhead

10 shoulder to overhead

10 sit ups

10 weighted swings

WOD

Done 12 days of Christmas style

2 Man Makers

4 Goblet Squats

6 Alt Cleans

8 Alt Snatch

10 Weighted Swings

12 Sit Ups

14 Weighted DL

16 Alt Step Ups

Cool Down

Forearm to instep

Trunk rotations

Cobar stretch

Thursday 4/30

Warm Up

:30on :30off x3

Run in place

Walking quad

Walking glute

Skipping 

WOD

For time

400m run

7 rounds of Cindy

400m run

1 round of Cindy is

5 Pull ups or body weight row

10 push ups

15 air squats

Cool Down

Quad stretch

Glute stretch

Wednesday 4/29

Warm Up

3 rounds of

10 jumping jacks

10 air squats

20 jumping jacks

20 lunges

30 jumping jacks

30 weight swings

WOD

3 Rounds of 1:00 max effort

Alt Single hang clean and jerk

Step Ups, unweighted

Sumo DL high pull

DU

REST

Cool Down

Forearm to instep

Triceps stretch

Lat stretch

Tuesday 4/28

Warm Up

EMOM 9

1| 40 Jumping jacks

2| 25 push ups

3| 25 lunge jumps

WOD

AMRAP 20

20 Lateral jumps over DB

5 Hand Release Push ups

20 Alt Weighted Lunges

5 Hand Release Push Ups

Cool Down

Quad stretch

Hamstring stretch

Doorway stretch

Saturday 4/25

Warm Up

2x

1:00 run

Strict press

1:00 run

Push Press

1:00 run

Goblet squat

WOD

AMRAP 20min 

2-4-6-8-10…

1:00 run

DB clusters

Perform the 1:00 run then 2 clusters then 1:00 run then 4 clusters, continue until time  

Cool Down

90/90 stretch

Hurdler stretch

Forearm to instep with arms overhead

Friday 4/24

Warm up

3x

5 Good mornings

10 Split lunges

10 Air squats

20 Push press

WOD

Crossfit 

Support your local Box #3

For time

50 Double DB Deadlift

50 Sit Ups

50 Step Ups

50 Single DB Thrusters

*scale the DL to single if you only have 1 DB

AB circuit no score

:30 on :30 off x3

Plank

Side plank

Hollow hold

Cool Down

Hamstring stretch

Cobra stretch

Glute stretch

Trunk rotations

Thursday 4/23

Warm Up

40 SECONDS

Air Squat Hold

Child’s Pose

Chest Stretch

30 SECONDS

Scap Push ups

Push-up to Down Dog

90/90 stretch

20 SECONDS

Weight Swings

Straight Leg Inchworms

Air Squats

WOD

For time

400m run

25 body weight rows

50 push ups

75 air squats

400m run

*scale body weight row to weighted object row

*scale 400m run to a 2:00 run

Cool Down

Chest stretch

Quad stretch

Twisted lizard

Wednesday 4/22

Warm Up

2x

1:00 run

10 Walking quad

10 Walking glute

5 Over unders

10 Dive bomber push ups

WOD

For time 30 reps of each movement

Jumping Lunges

Mountain Climbers

Glute Bridges

Forward stepping Lunges

Toes to wall

Push Ups

Supermans

Jump squats

Reverse Burpees

Jumping Jacks

*must complete the 30 reps of one movement before you move to the next movement

Cool Down

Forearm to instep

Couch stretch

Tuesday 4/21

Warm Up

2x

10 everything stretch

20 pike shoulder touches

30 frankensteins 

WOD

For time

50-40-30-20-10

Weighted step ups

Shoulder to overhead

Sit ups

*moderate weight, use same weight for step ups and S2OH

Cool Down

Hamstring stretch

Quad stretch

Glute stretch

Monday 4/20

Warm Up

2x

1:00 run

Strict press

1:00 run

Push Press

1:00 run

Goblet squat

WOD

AMRAP 20min 

2-4-6-8-10…

1:00 run

DB clusters

Perform the 1:00 run then 2 clusters then 1:00 run then 4 clusters, continue until time  

Cool Down

90/90 stretch

Hurdler stretch

Forearm to instep with arms overhead