Looks like another OUTDOOR workout!!!

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CROSSFIT

“The Herd At Home” Series

WORKOUT DEMO LIVE @ 9am (Facebook Live)

WORKOUT LIVE @ 12pm (Facebook Live/Zoom)

WORKOUT LIVE @ 5pm (Zoom)

ALL Links on our Facebook Members (The Herd of 431) page.

Strength (Muscular Endurance – DB/KB/Household Object)

For Time:

60 Bent Over Row For Time – L

60 Bent Over Row For Time – R

[7 Minute Cap]

MetCon (Plate/DB/KB/Household Object/Bar/Weights/Broomstick)

5 Rounds For Time of:

800m Run (4 Minute Jog/Walk)

16 Plate GR2OH/16 SA Alternate DB Snatch/16 Hang KB Snatch (8/Arm)

16 OH Squats (65/95#)/20 OH Squats (Bar)/24 OH Squats (Broomstick)

16 V-Ups

CROSSFIT

“The Herd At Home” Series

WORKOUT DEMO LIVE @ 9am (Facebook Live)

WORKOUT LIVE @ 12pm (Facebook Live/Zoom)

WORKOUT LIVE @ 5pm (Zoom)

ALL Links on our Facebook Members (The Herd of 431) page.

Lift (Broomstick/Bar/Weights)

EMOTM 10 Minutes of:

Broomstick: Squat Clean (3) + Front Squat (3) + Split Jerk (3)

Bar: Squat Clean (2) + Front Squat (2) + Split Jerk (2)

Bar w/ Weights:  Squat Clean + Front Squat (2) + Split Jerk

MetCon (Rope/KB/DB/Household Object/Chair/Ledge)

For Time:

60 Double Unders/60 Jumping Jacks

40 HSPU/Seated Strict Press

60 Double Unders/60 Jumping Jacks

40 Pushups

60 Double Unders/60 Jumping Jacks

40 Bench Dips

 

CROSSFIT

“The Herd At Home” Series

► THERE WILL BE NO DEMO VIDEO TODAY ◀︎

WORKOUT LIVE @ 12pm (Zoom)

WORKOUT LIVE @ 5pm (Facebook Live/Zoom)

ALL Links on our Facebook Members (The Herd of 431) page.

MetCon (DB/KB/Barbell/Weights/Chair/Step)

i) WOD #3 – “Support Your Local Box” Fundraiser

For Time:

50 DB Deadlifts (35/50#)

50 Abmat Situps

50 Step Ups (20/24″)

50 SA Thrusters (35/50#)

[20 Minute Time Cap]

ii) Drop Ladder 10-1 For Time of:

KB Swings

SA DB/KB Manmakers (Switch Arms Each Round)

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WOD #2 – Support Your Local Box Fundraiser DEMO

Another OUTDOOR workout!!!

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CROSSFIT

“The Herd At Home” Series

MetCon (DB/KB/Household Object)

For Time:

1000m Run

21 SA DB/KB Deadlifts – L

21 SA DB/KB Deadlift – R

15 SA DB/KB Front Squats – L

15 SA DB/KB Front Squats – R

9 SA DB/KB Hang Clean & Jerk – L

9 SA DB Hang Clean & Jerk – R

9 SA DB/KB Deadlifts – L

9 SA DB/KB Deadlift – R

15 SA DB/KB Front Squats – L

15 SA DB/KB Front Squats – R

21 SA DB/KB Hang Clean & Jerk – L

21 SA DB Hang Clean & Jerk – R

1000m Run

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SA KB Deadlift DEMO – DB/Household Object is THE SAME

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SA KB Front Squat DEMO – DB/Household Object is THE SAME

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Single Arm KB Hang Clean & Jerk DEMO – DB/Household Object is THE SAME

CROSSFIT

“The Herd At Home” Series

WORKOUT DEMO LIVE @ 9am (Facebook Live)

WORKOUT LIVE @ 12pm (Facebook Live/Zoom)

WORKOUT LIVE @ 5pm (Zoom)

ALL Links on our Facebook Members (The Herd of 431) page.

Strength (KB/DB/Household Object/Bar/Plate)

Superset 4 Sets of:

20 Preacher Bicep Curls

20 Glute Bridge Hold Skull Crushers

MetCon (DB/KB/Household Object/Bar/Plate)

“Deck Of Cards”

❤️ = Burpees

♣️ = Pushups

♦️ = DB/KB Thrusters

♠️ = Alternating Lunge Jumps (Per Side)

🃏(2) = 40 Tuck Jumps

ALL Aces = 60s Plank

ALL Kings = 60s Wall Sit

• Face Cards = 10 Reps

• Card Number Represent REPS

• Max Time/Card = 30s