200317

16
Mar

200317

Announcements

TODAY NJ ANNOUNCED THE CLOSURE OF ALL FITNESS CENTERS, BARS, RESTAURANTS, MOVIE THEATERS AND CASINOS DUE TO COVID-19 WE ARE IMPLEMENTING OUR STAGE 2 OF OUR CONTINGENCY PLAN AND WILL BE POSTING AT HOME WORK OUTS AS WELL AS VIRTUAL CLASSES. PLEASE REMAIN CALM, WE WILL GET THROUGH THIS TOGETHER AS A COMMUNITY. STAY WITH US, THIS IS TEMPORARY AND WE WANT TO BE ABLE TO OPEN OUR DOORS AGAIN AS SOON AS WE CAN. WE NEED EACH OTHER NOW , THAN EVER BEFORE. STICK IT OUT WITH US.

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Climbing Annie (Time)

10-20-30-40-50:

Double Unders

AbMat Sit-ups

After Each Set:

Rope Climbs (1-2-3-4-5)
Swap Rope Climbs for 10-20-30-40-50 SDHP 75/55

Accessory – DB/KB Bent Row 3 x 10

Banded Hammer Curls 3 x 50(light & go for unbroken sets)

Metcon (Time)

Home WOD

50-40-30-20-10

Double Unders

sit-ups

*perform 20 hollow arch shoulder slides after each RD*
scale to 2 for 1 singles or = double taps

Metcon (AMRAP – Reps)

At Home Weight Wod #1

8 Minutes:

DB Floor Press x 8

Dumbbell Row x 8

Unilateral DB Swing x 8/arm

directly into 2 Minutes of Squat Thrusts
Daily Movement Prep

3 Rounds:

15 Jumping Jacks

10 Prisoner Squats

8 Push-ups

Tabata Finisher

1 – DB Curl

2 – Squat Thrust

3 – DB Lying Tricep Extension

4 – Squat Thrust

I’ve created three of these. For the next two weeks cycle through them with a day of rest in between or hit the no equipment WODS to complement these weight workouts & round out your fitness!

Metcon (AMRAP – Reps)

At Home Weight Wod #1

8 Minutes:

DB Floor Press x 8

Dumbbell Row x 8

Unilateral DB Swing x 8/arm

directly into 2 Minutes of Squat Thrusts
Daily Movement Prep

3 Rounds:

15 Jumping Jacks

10 Prisoner Squats

8 Push-ups

Tabata Finisher

1 – DB Curl

2 – Squat Thrust

3 – DB Lying Tricep Extension

4 – Squat Thrust

I’ve created three of these. For the next two weeks cycle through them with a day of rest in between or hit the no equipment WODS to complement these weight workouts & round out your fitness!