Tabata Tuesday

Our old set

WORKOUT for Tuesday 4/21/2020

Tabata push press, 2×50/35/20lbs
Tabata toe taps
Tabata Bulgarian split squats, 2×50/35/20lbs
Tabata oblique ups

NO EQUIPMENT? NO PROBLEM!
Tabata push press with a heavy object (a chair, perhaps?)
Tabata toe taps
Tabata bodyweight Bulgarian split squats
Tabata oblique ups

A tabata round is :20 of work then :10 of rest repeated 8 times for each exercise. Rest 1 minute between rounds.

Your score is the lowest-occurring amount of reps in any of the 8 intervals. Post your four scores to comments!

2nd Serving: Need More Work? (Strength-Bias)

150 perfect pushups. Show control both ways and remember that pushups are not just an upper body exercise- it’s a core exercise.

HSPU Strength Ladder: every 2 minutes on the minute x 2 do 1-2-3-2-1

READ: You Should Read This Tale About the First Arnold Classic – BarBend
WATCH:

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Sunny Sunday 5k

Calvin at the catch

WORKOUT for Sunday 4/19/2020

5k run/row for time

Post time to comments!

HSPU Strength Ladder: EMOM x4 of 1-2-1 reps

READ: 5k Training For Runners – The Run Experience
WATCH:

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5 Round Sunday

Memorial Day Murph 2018

Memorial Day is less than 2 months away! Hopefully we’ll be back in the gym by that point and will be able to do our annual Murph workout. To prepare that, let’s train a varied version with a more manageable rep scheme. Fee free to throw on a weight vest if you have it!

WORKOUT for Easter Sunday 4/12/2020

for time:
1 mile run then
5 rounds of
– 20 pullups
– 40 pushups
– 60 air squats
then 1 mile run

Limited-Space Variation
for time:
100 burpees then
5 rounds of
– 20 bent-over rows w/ heavy odd-object
– 40 pushups
– 60 air squats
then 100 burpees

If you don’t have a pullup bar, try to find a table or ledge that you can hold onto for a modified ring row. Or sub for bent-over rows. Post time to comments!

2nd Serving – Need More Work? (Endurance-Bias)

500-400-300-200-100m row/ski each for time. Hold a handstand for the same amount of time immediately after completion. Example: if it takes you 1:35 to row 500m then hold a handstand for 1:35. Repeat for 400m, then 300m, then 200m, then 100m.

Run would be 400-300-200-100-50m. Bike would be 1k-.8k-.6k-.4k-.2k

Rest as needed after the handstands before the next effort.

HSPU Strength Ladder

every minute on the minute for 3:00 do 1-2-1

READ: This 51-Year-Old Won’t Let Coronavirus Derail Her CrossFit Goals – Rappler
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Support Your Local Box Fundraiser – Event 2 Workout

I did the workout yesterday live at 4:30pm on IG and YouTube:

Went through a warmup, skills, the workout, then (on YouTube only) I did some cool down stretches.

Saturday morning you can join us at 10am on Zoom for a YOGA class with Ivan!

Sunday morning at 10am Team Mots will run a HIIT class, at 12pm Dave will be doing another cooking class.

WORKOUT for Saturday 4/11/2020

Rx Division

for time:
100 double unders
21 burpees
75 double unders
15 burpees
50 double unders
9 burpees

Scaled Division

for time:
50 jumping jacks
15 burpees
35 jumping jacks
12 burpees
20 jumping jacks
9 burpees

2nd Serving – Need More Work? (Strength-Bias)

Rest as needed between each of the following four efforts.
a. tabata bottom-to-bottom squats
b. tabata top-to-top dive-banded pushups
c. max hang power cleans in 5:00 (Ideally a pair of 50/35/20lbs. Goal is 70+ reps.)
d. 30 of each version of calf raises: feet parallel, toes out, toes in, R-side only, L-side only, toes in, toes out, feet parallel)

HSPU Strength Ladder

EMOM x 5:00 of 1-2-1

READ: 5 Fitness-Inspired Videos to Watch While You’re Stuck at Home – Morning Chalk Up
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Long Friday AMRAP

 

Remember muscle-ups?!

Event 2 of the SUPPORT YOUR LOCAL BOX FUNDRAISER from CrossFit HQ will be released later today! Join us at 4:30pm live on YouTube and Instagram to see Andrew do the workout.

You can still register for the event and 100% of your choose-your-own-registration-fee goes directly to the affiliate(s) of your choosing!

WORKOUT for Friday 4/10/2020

as many rounds and reps as possible in 24 minutes:
15 dips (off chair or couch)
18 squat thrusts
21 speed skaters
24 opposite-elbow-to-knee sit-ups

Post total rounds plus reps to comments!

2nd Serving: Need More Work? (Endurance-bias)

Warmup with 5:00 at an easy pace. 3:00 active rest doing joint prep.

10 x 100m run at your 1-mile PR pace. :30 rest.
(150m row/ski of 2k PR pace, .3km of 5km PR pace)

Rest 3:00 then repeat for a total of 3 cycles. Warm down with 5:00 at an easy pace.

HSPU Strength Ladder: every minute on the minute for 5 minutes do 1-2-1

READ: Chinatown Businesses Struggling to Stay Afloat During Outbreak – KOMO 4 News
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Deja Vu Wednesday

Liz going overhead

WORKOUT for Wednesday 4/8/2020

3:00 max reps push press, 2×50/35lbs
3:00 max reps situps
3:00 max reps weighted lunges, 2×50/35lbs
(3:00 rest)

2:00 max reps push press, 2×50/35lbs
2:00 max reps situps
2:00 max reps weighted lunges, 2×50/35lbs
(2:00 rest)

1:00 max reps push press, 2×50/35lbs
1:00 max reps situps
1:00 max reps weighted lunges, 2×50/35lbs

Use a load that allows for sets of 10 or more when fresh. Post total reps complete to comments!

2nd Serving: Need More Work?

8 rounds of a 200m run, trying to maintain a paced time, staying within :05 of each previous effort. Rest no more than 3:00 between each round.

HSPU Strength Ladder: every 2:00 x 2 do 1-2-3-2-1

READ: Games Athletes Share Their Lockdown Self-Care Practices – Morning Chalk Up
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Tuesday Run

Brian

WORKOUT for Tuesday 4/7/2020

4 rounds of:
400m run
20 single-arm Russian swings/side, 24/16/12kg

16 minute cap. Post time to comments.

If they’re not able run do 2:00 of high knees, row 500m or bike 1km per round. For the swings you could use a dumbbell, or if you don’t have any equipment try a heavy book – it’ll work your grip as well!

2nd Serving: Need More Work? (Endurance-Bias)

AMRAP in 30:00
10 burpees
500m row or 50 banded sumo deadlift high pull
100 single/double unders
800m run

then Will’s Ab Sequence (see below)

HSPU Strength Ladder: EMOM x4 of 1-2-1

READ: Elizabeth Warren Has a Plan For This, Too – Vox
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EMOMonday

James S

On Monday evening 4/6 we have a full-length Follow Along Workout video premiering on YouTube at 6:30pm.

This week we’ll try some 4:30pm classes:
+ Wednesday 4/8 we will go live on both Instagram and YouTube for a full-length class
+ Friday 4/10 we’ll do another ditty on Instagram Live

Mark your calendars and we’ll see you there! Otherwise check out our online class offerings on ZenPlanner

WORKOUT for Monday 4/6/2020

every minute on the minute for 9 minutes
5 burpees
Goblet squats for remainder of the minute. 

Rest 3 minutes

every minute on the minute for 7 minutes
4 burpees
V-ups for remainder for the minute. 

Rest 2 minutes

every minute on the minute for 5 minutes
3 burpees
HSPU for remainder for the minute. 

Goblet squats are done ideally with a 24/16kg kettlebell, 50/35# dumbbell, or any other odd object like a loaded backpack.

Score is 3 individual numbers: total goblet squats, total v-ups, and total HSPU. Post total reps complete to comments.

2nd Serving: Need More Work? (Strength-Bias)

30-25-20-15-10 reps of
sumo deadlift high pulls
hang power cleans
shrugs

All ideally done with a pair dumbbells.

HSPU Strength Ladder: EMOM x4 of 1-2-1. You can utilize this strategy without the time constraint during today’s workout.

READ: More Than 70% of Americans with COVID-19 Had At Least 1 Underlying Health Condition, the CDC Says – Business Insider
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Stamina Sunday

Sorry, not sorry

WORKOUT for Sunday 4/5/2020

“CHAD”
1000 step-ups for time.

Use a 20 inch box and wear a ruck pack (or vest) that weighs 45lbs for men, and 35lbs for women. A “ruck” is a weighted backpack to simulate the gear carried during a hiking expedition. Your score is the time it takes to complete all 1000 repetitions.

2nd Serving: Need More Work?

If you didn’t do “CHAD”, do it. If you did you definitely DO NOT need any more work. Rest and recover and hit it hard tomorrow.

HSPU Strength Ladder: EMOM x 3 of 1-2-1

READ: The Story of Dave Castro’s Viral Hero WOD to Honor His Friend – Morning Chalk Up
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Support Your Local Box Fundraiser – Event 1 Workout

It begins! I did the workout with a 24kg kettlebell yesterday at 3:30pm on a YouTube/Instagram Livestream:

WORKOUT for Saturday 4/4/2020

Support Your Local Box Fundraiser – Event 1

AMRAP in 10:00
10 squats
9 right-arm snatches, 50/35/20lbs
10 pushups
9 left-arm snatches, 50/35/20lbs

Post results here. There’s still time to register for the $free.99/$20/$whateverthef*ckyouwant online fundraiser event, which can benefit Foundation if you choose it to.

2nd Serving: Need More Work? Endurance-Bias

10k run, row, or ski for time. 20k bike ride. Today was supposed to be the Spartan Race, so you can add some obstacles in if you’d like. Just be mindful of what you touch.

HSPU Strength Ladder: EMOM x 5 do 1-2-1

READ: SYLBF – Event 1 Demo & Standards – CrossFit.com
WATCH: Workout standards and movement demo

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