Easter Weekend Schedule

HAPPY EASTER

15 Funny Easter Cards That Will Make Anyone Smile

 


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:

https://us04web.zoom.us/j/695473509?pwd=dlJaeXJiOEg4ejN6TlRQcGFtcEZvdz09

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 (Facebook Live/Zoom)

WORKOUT LIVE @ 5pm (Zoom)

WOD [Thursday] 040920

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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WOD [Wednesday] 040820

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.

Strength (KB/DB/Plate/Chair)

Superset 3 Sets of:

8 Tempo Bicep Curls (5-10s ↑, 3s Hold @ Top, Neutral Descent)

8 Tempo Bench Dips (5-10s ↓, 3s Hold @ Bottom, Explosive Ascent)

MetCon (KB/DB/Household Object)

4 Rounds of:

60s Alternate FR Forward Lunges – R

60s DB Lateral Burpees

60s Alternate FR Lunges – L

60s DB Facing Burpees

60s Rest

Accessory (Core)

10-8-6-4-2 NOT For Time of:

Corkscrew Leg Lifts (Per Side)

Windshield Wipers (Per Side)

WOD [Tuesday] 040720

Prepare to head OUTSIDE today!!!


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 (Broomstick/Hockey Stick/Empty Barbell)

EMOTM 12 Minutes of:

3-Postion Squat Clean + Split Jerk (3)

MetCon (Treadmill/Broomstick/Hockey Stick/Barbell/Weights)

20 Minute AMRAP of:

400m Run (2 Minute Jog)

20 Broomstick Squat Cleans

OR

15 Barbell Squat Cleans

OR

10 Squat Cleans (65/95#)

OR

5 Squat Cleans (95/135#)

WOD [Monday] 040620

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 (DB/KB/Household Object/Chair)

i) WOD #1 – “Support You Local Box” Fundraiser

10 Minute AMRAP of:

10 Air Squats

9 SA DB Snatch – R

10 Pushups

9 SA DB Snatch – L

ii) For Time of:

50 SA Bent Over Rows – R

50 SA Thrusters – L

50 SA Bent Over Rows – L

50 SA Thrusters – R


WOD #1 – “Support You Local Box” Fundraiser DEMO