Workout of the Day (WOD)

Attention

CrossFit CalCourts classes at Broadway will be suspended due to current conditions and regulations. Stay safe my friends. CalCourts will offer fitness classes at the annex check their website or follow on Facebook. Thank you.

Wednesday

11/25/2020 Warm up:Group 3rds 10 jumping jacks 16 mountain climbers 8 lunges 5 jump squats 5 push ups 5 pull ups Strength: EMOM 6 Even: 20 seated db alt presses 25/15 odd: 20 alt db curls. 25/15 Wod: 10 rds. 4 t2b 8 kbs swings 44/35 4 burpee box jump overs 20/16″ 14 min time…

Monday

11/23/2020

Group warmup

Part A: deadlifts

Build to a heavy set of three touch and go deadlifts, then 3 x 5 at that weight.

Form first.

WOD: AMRAP 18
5 deadlifts 135/95
10 wall balls 20/14

Saturday

11/21/2020 Group warmup Teams of two complete: deck of cards Buy in: 1 mile run ♥️ box jumps 24/20 ♦️ DB thrusters 50/35 ♠️ push ups ♣️ sit ups Cash out: 1 mile run Rowing is always an option if you prefer not to run. Face cards are valued at 10. Aces are valued at…

Thursday

Thursday
11/19/20

Warm Up: group. Pvc mobility
4 rds. NFT
8 jumping jacks
8 air squats
5 push ups
3 negative pull ups :03-:05 down.

strength: Sally to squat and toss.

Partner wod: For time
50*40*30*20*10*
Wall balls 20/14#
Lunges
*=50 singles (25 each) after every round.
One works while one rests, spit reps evenly!

Wednesday

Wednesday
11/18/2020

Warm up: Group, dynamic.Pvc mobility

Strength/Skill
Squat clean thruster
Building as you go, note your heaviest rep.

Wod: For time.
10 down to 1 of:
Hang cleans 115/75
Burpees over the Barbell

Rx+ 135/95
Yes, hang cleans are full squat.
scale as needed.

Tuesday

Tuesday 11/17/2020 Warm up: Group, dynamic 3 rds. 8 jumping jacks 16 mountain climbers 8 push ups 16 ab-mat sit-ups EMOM 8 7-10 Front squats 95/65 7-10 bent over rows 95/65 Scale as needed Partner wod: Amrap 14 8 alt. single arm Kb swings 44/26 8 goblet squats 44/26 A does one complete round then…

Monday

Monday 11/16/2020 Warm up: Group, dynamic. Strength: Strict press. 3-3-3-3-3 Building to 50% of your 1rm then keep building to today’s heaviest triple. Taken from the ground with 5 attempts. Wod: 6 rounds for time: 15 jumping squats 15 HRPU’s *40m Bear crawl *Note. Bear crawl done outside and will have cones laid out. Should…

Saturday

Saturday 11/14/2020 Warm up:Group,Dynamic. Partner Wod: 2 Rounds 3 min. max. Wallballs 20/14# * 3 min. max Deadlifts 95/65 * 3 min. max Thrusters 75/55 * 3 min. max. Medball sit up toss (togetther) * Rx as written. Rx+ 135/95 DL, 95/65# Thrusters. One works while one rests. Sit ups done together or apart alternating…

Thursday

11/12/2020 Warm up:Group, dynamic. followed by: 3 rounds 5 jumping jacks 5 air squats 5 jump squats 5 push ups 5 pull ups/ring rows Strength: EMOM 12 1. 7-10 single arm OH squats w/db (Left) 2. 7-10 single arm OH squats (right) 3. 15 ab-mat sit ups Partner Wod: AMRAP 14 In teams of 2.…