Author: River City Strength and Conditioning

WOD [Friday] 040320

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 (DB/KB/Household Object/Bar/Chair)

Superset 5 Sets (Focusing On Position/Pace) of:

8/Side SA Tempo Chest Press w/ KB or DB (5-10s ↓, 3s Hold @ Bottom, Explosive Ascent)

8/Side SA Tempo Bent Over Row w/ KB or DB (5-10s ↑, 3s Hold @ Top, Neutral Descent)

12 Tempo Goblet Squat w/ KB or DB (5-10s ↓, 3s Hold @ Bottom, Explosive Ascent)

8 Tempo Romanian Deadlifts w/ KB or DB (5-10s ↓, 3s Hold @ Bottom, Fast Ascent)

WOD [Thursday] 040220

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 (Broom Stick/Hockey Stick)

i) EMOTM 10 Minutes of:

4 Tall Squat Snatch + 2 Snatch Balance

MetCon (KB/DB/Household Object)

For Time:

50 Burpees

50 SA S2OH (Switch Every 5)

30 Burpees

30 SA S2OH (Switch Every 5)

10 Burpees

10 SA S2OH (Switch Every 5)

Accessory (Chair/KB or DB)

4 Sets of:

15 Weighted Glute Bridge

15 Supermans

WOD [Wednesday] 040120

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.

MetCon (Plate/KB/DB/Milk Jug/Household Object)

EMOTM 40 Minutes of:

Min 1: 35 Lateral Plate Jumps

Min 2: 15 Plate Bicep Curls

Min 3: 10-15 HSPU

Min 4: 7/Side SA DB/KB Hang Squat Clean

Min 5: 5/Side DB/KB OH Kneeling Lunges

Min 6: 20/Side DB/KB Goblet Skaters

Min 7: 10/Side Bear Stance Wall Complex

Min 8: 15-20 KB/DB Swings

*Repeat 5 Times*

Accessory

3 Sets of:

60s Plank (Hands)

30s Side Plank – L (Hand)

30s Side Plank – R (Hand)

60s Rest

A Community Event For ALL CrossFit Affiliates


Over the years, CrossFit Headquarters has raised and donated millions of dollars to support the charitable work that is integral to the CrossFit community. This support has extended to hundreds of programs that fund adaptive athletes, veterans, communities in recovery from substance abuse and addiction, cancer survivors, K-12 schools around the world, and many more. The extraordinary generosity of the community has enabled this work, which started with and has remained grounded in the CrossFit affiliate. CrossFit affiliates have always led the charge to help others: sponsoring fundraisers, adopting local charities, and hosting workouts to support their own members in times of need.

Now, affiliates need the help and support of the broader CrossFit community. Our affiliates stand as local centers for health, leading communities of all ages, fitness levels, and cultures. And their responses to the uncertainties and constraints surrounding COVID-19 have been remarkable. While many of us are forced to temporarily distance ourselves from one another, CrossFit trainers and affiliates have gone to extraordinary lengths to serve and support their members despite these challenging circumstances. They are truly the lifeblood of the CrossFit community.

It’s our turn to give back to them.

First, CrossFit is halting or reducing fees from our affiliates wherever their governments have mandated closures. We cannot ask our affiliates to pay fees when they are prohibited from keeping their doors open, regardless of the steps they are taking to continue to serve their local communities.

In addition, CrossFit Headquarters is working to provide immediate support to CrossFit affiliates by hosting an online competition with all registration proceeds going to affiliates in need. The details of this worldwide event will be announced in the coming days. This is an opportunity for all of us to come together and respond to the present uncertainty by lifting each other up and unifying our global community for the benefit of affiliates everywhere.

For more information CLICK HERE.