CROSSFIT

“The Herd At Home” Series

WORKOUT LIVE W/COACH JEFF @ 5PM!!!

Lift (KB/DB/Household Object)

4xMAX Reps SA Seated Arnold Press

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

3 Rounds For MAX Reps of:

60s Double Unders OR Tuck Jumps

60s SA DB/KB/Household Object Power Cleans (Switch Every 5 Reps)

60s Box Hops OR Step Ups

60s Pushups

60s Plate Burpees OR Burpees

60s Rest

For those of you who aren’t on our FB Members Page (The Herd of 431), or would like to join Coach Jeff tomorrow evening on Zoom for this workout to see what it’s all about, please feel free!!!  Be sure to download the app, create an account, and join in using this link:

https://us04web.zoom.us/j/389429165?pwd=K1F3cWlKcWl5SWZLR3lRWWpZYW9ZQT09

Meeting ID: 389 429 165

Password: 063211

Hope to see you then!!!

CROSSFIT

“The Herd At Home” Series

WORKOUT LIVE W/COACH SAM @ 1PM!!!

Lift (Broom Stick)

EMOTM 10 Minutes of:

2 Push Jerk + 2 Split Jerk + 3 Snatch Balance

MetCon (DB/KB/Milk Jug/Laundry Detergent Jug/Household Object)

For Time of:

21 FR Reverse/Steps Walking Lunge – Right Arm

15 Pushup/Pike

9 SA Manmakers – Right Arm

21 FR Reverse/Steps Walking Lunge – Left Arm

15 Pushup/Pike

9 SA Manmakers – Left Arm

CROSSFIT

“The Herd At Home” Series

WOD DEMO LIVE AT 9AM!!!

MetCon (Steady State Cardio)

For Time:

Walk OR Run 5km

Accessory (Core)

Hollow Rock/V-Up Tabata

Map Your Route Using www.onthemapgo.com

Coach Jeff’s Route (Example)

We will be hosting our FIRST Zoom Workout at 12pm tomorrow. The link to join the workout (on Zoom) will be posted tomorrow after our live WOD Demo @ 9am on our Members Page:

(Facebook – The Herd of 431 – Click To Join)

If you don’t know what Zoom is be sure to check out their website and download the app to your computer, phone or tablet and register using your current email address.

CROSSFIT

“The Herd At Home” Series

WOD DEMO LIVE AT 9AM, WORKOUT LIVE W/COACH JEFF @ 12PM!!!

Gymnastics

EMOTM 7 Minutes of:

20 Handstand Shoulder Taps OR 15-30s Handstand Hold OR 45s Plank (Hands)

MetCon (DB or KB)

7 Rounds For Time (Including Rest) of:

5 SA DB Thrusters – L

5 Lateral Burpees

5 SA DB Thrusters – R

5 Lateral Burpees

30s Rest