Join Our Live Workouts!

9:00am and 5:30pm Live Workouts
*Can’t make the live workout? That’s okay! Do the WOD on your own, put in your score and fist bump and comment on other’s results!

9:00am – Use Same Link Each Day
Join Zoom Meeting
https://zoom.us/j/133054684
Meeting ID: 133 054 684

5:30pm – Use Same Link Each Day
https://zoom.us/j/134747377
Meeting ID: 134 747 377

Community WOD

2 Rounds
6 Minute AMRAP of:
15 Air Squats
10 Burpees
15 Mountain Climbers

*Rest 2 Minutes Between Rounds and Pick Up Where You Left Off

Join Us Via Webcam for Community WOD at 10:00am

Shaun Parris is inviting you to a scheduled Zoom meeting.

Topic: 3/21 Community WOD
Time: Mar 21, 2020 10:00 AM Mountain Time (US and Canada)

Join Zoom Meeting
https://zoom.us/j/321037437

Meeting ID: 321 037 437

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Meeting ID: 321 037 437
Find your local number: https://zoom.us/u/ac21VzOMqv

Chipping Away On A Friday

For Time:
80 Double Unders/Penguin Jumps
60 Sit-ups
20 Jumping Lunges
40 Push-ups
80 Double Unders/Penguin Jumps
40 Sit-ups
20 Jumping Lunges
30 Push-ups
80 Double Unders/Penguin Jumps
20 Sit-ups
20 Jumping Lunges
20 Push-ups

*This is a lot of push-ups. Drop to knees or do box/bench/chair push-ups as needed.

Tabata Warm-up

8 Round of Tabata:
20 Second of Work, 10 Seconds of Rest Alternating between:
Super-people hold
Air Squats

*After Tabata 2x:
10 Burpees
5 Push-ups to Down Dog

Quarantine Day 2

4 Rounds for Time:
15 Lunges
15 Pike Push-ups (feet as close to hands as possible)
15 Jump Tucks

Workout Demo Videos:
Tuck Jumps: https://www.youtube.com/watch?v=mgBCOVR1hqw
– Hop between jumps not necessary. Vertical jump is a great modification
Pike Push-ups: https://www.youtube.com/watch?v=x7_I5SUAd00

Quick! Before It’s Cold

Let’s get outside and enjoy this nice weather! Perhaps run to a nearby park for today’s at home WOD?

Run 1 mile For Time

GRIFF

For time:
•Run 800 meters
•Run 400 meters backwards
•Run 800 meters
•Run 400 meters backwards

Griff Warm Up

Warm-up:
400m run
10 lunges
10 sit ups
5 push ups
10 reverse lunges

Then max pushups unbroken – can rest in a plank but not with your but in the air and only for 2 seconds at a time.
Then cuss out Coach James and cry a little

Warm Up

3 Rounds
10 High Knees
10 Butt Kickers
10 Air Squats
5 Push-ups to Down Dog
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