Classes are cancelled at the box but here’s an idea or two (or mixed).
Home WOD w/ no equip:
4 Rounds of:
25 Push ups
30 Sit ups
35 Lateral ‘something’ (line jumps to n fro)
Hops VF
40 Dubs
*60 singles
#2 WOD
7 mins of Burpees for reps OR 100 burpees for time
fewWOD #3 Chipper (w/ barbell also
50 Ground to overhead (65/95)7
Skill: 25 GHD’s 5-rep max Front Squats- use help if necessary. WOD 12 mins of- 3 Back Squats (115/155) 5 4-count Dead Lifts (115/155) 7 Jumping Lunges Rest 2 mins 5 mins of- 5 KB Swings (35/53) 5 KB
WOD 20 min AMRAP Ascending Power Snatches (65/95) 3 Devil Dogs Then, 2 mins max Dumbell Snatches (35/53)
A version of “the CAPITOL” from the CrossFit Games: WOD 20 Tire Flips (heavy) Run 1 mile 200 meter (1 lap) Farmers carry (2x35/50) 200m Sand bag hug carry FOR TIME!!!!