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 (Bar/Broomstick/Hockey Stick)

EMOTM 10 Minutes of:

Bar: 3 Squat Cleans + 3 Power Cleans + 3 Split Jerks

Broomstick/Hockey Stick: 4 Squat Cleans + 4 Power Cleans + 4 Split Jerks

MetCon (Plate)

“Death By…”

Plate GR2OH + Lateral Plate Jumps

RX: Start @ 5 Reps Each

Intermediate: Start @ 3 Reps Each

Beginner: Start @ 1 Rep Rep Each

Increase 1 Rep Each Round Until You Can’t Complete The Set

CROSSFIT

“The Herd At Home” Series

WORKOUT DEMO LIVE @ 9am (Facebook Live)

WORKOUT LIVE @ 12pm (Zoom)

WORKOUT LIVE @ 5pm (Facebook Live/Zoom)

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

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

i) WOD #2– “Support You Local Box” Fundraiser

For Time:

100 Double Unders

21 Burpees

75 Double Unders

15 Burpees

50 Double Unders

9 Burpees

[15 Minute Time Cap]

ii) 30-20-10 For Time of:

SA Alternate Hang Snatches

Bench Dips

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WOD #2 – “Support You Local Box” Fundraiser DEMO

CROSSFIT

“The Herd At Home” Series

WORKOUT LIVE @ 1pm (Zoom)

Click HERE to join Zoom

Meeting ID: 695 473 509

Password: 027545

MetCon (Bootcamp Style – Body Weight)

For Time:

100 Skips/50 JJs/50 DUs

25/Side Mountain Climbers

20/30/40 Pushups

100 Skips/50 JJs/50 DUs

25/Side Mountain Climbers

30/40/50 Situps

100 Skips/50 JJs/50 DUs

25/Side Mountain Climbers

40/50/60 Air Squats

100 Skips/50 JJs/50 DUs

25/Side Mountain Climbers

50/60/70 Lunges

100 Skips/50 JJs/50 DUs

25/Side Mountain Climbers

40/50/60 Air Squats

100 Skips/50 JJs/50 DUs

25/Side Mountain Climbers

30/40/50 Situps

100 Skips/50 JJs/50 DUs

25/Side Mountain Climbers

20/30/40 Pushups

HAPPY EASTER

 

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Friday (Good Friday)

Friends & Family WOD via ZOOM – 1pm

This workout will be open to ANY and EVERYONE (via ZOOM) who would like to try out the wonderful sport of CrossFit!!!  Please feel free to share the link below!!!

ZOOM Link:

CLICK HERE

Meeting ID: 695 473 509

Password: 027545

Saturday

There will be NO Facebook Live/Zoom session, but a WOD will be posted!

Sunday

Rest Day

Monday (Easter Monday)

WORKOUT DEMO LIVE @ 9am (Facebook Live)

WORKOUT LIVE @ 12pm (Zoom)

WORKOUT LIVE @ 5pm (Facebook Live/Zoom) – WOD #2 Support Your Local Box

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.

Gymnastics

EMOTM 12 Minutes of:

Odd: 10-15 Pullups (VIEW VIDEOS BELOW)

Even: 30s HS Hold (Wall)/30s Free HS Hold/30s Inverted Plank Hold

*More Pullup Variations Offered In Tomorrows DEMO Video*

MetCon (DB/KB/Household Object)

For Time:

150 Seated DB/KB Strict Press

*On Every Minute Perform 5 Tuck Jumps (Starting at 0:00)*

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