Author: ericcfob

Tuesday 200421: QWOD 25

12:00 Rotating EMOM

12 Goblet Squats
12 R-Arm Front Rack Static Lunge
12 L-Arm Front Rack Static Lunge


20-15-10-5

Handstand Pushups / Pike Press / Pushup
200m Run


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD25.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Monday 200420: QWOD 24

SUPPORT YOUR LOCAL BOX FUNDRAISER

This is the last week for the FREE online fundraiser for local Crossfit Gyms. Each week a workout has been posted and you can put up your score as you like. Once again this is completely free of any cost. If you have the ability and would like to donate, simply sign up and put in a donation towards your friendly Crossfit Ocean Beach. We love ya’ll!

https://games.crossfit.com/article/support-your-local-box-fundraiser/open


Support Your Local Box WOD 3 – For Time

50 Double DB/KB Deadlifts, 50/35
50 Situps
50 Step Ups, 24/20
50 Single Arm Thrusters, 50/35


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD24.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Friday 200417: QWOD 23

For Time

30 Thrusters
15 DB/KB Lat Pullovers
30 Box Jumps / Jump Overs / Squat Jumps
15 Lat Pullovers
30 Thrusters


20:00 EMOM

10 Tuck Ups


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD23.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Thursday 200416: QWOD 22

TABATA (:20/:10 X 8 each)

Alternating Step Up to Reverse Lunge
-1:00 Rest-
American Kettlebell Swing
-1:00 Rest-
Air Squat
-1:00 Rest-
Hollow Rock

Score total reps completed of EACH movement.


Recovery Cardio

Jog 1 mile.


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD22.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Wednesday 200415: QWOD 21

9-7-5

400m Run
DB/KB Lat Pullover + Dips
DB/KB Snatch (complete rep on both arm)
-2:00 Rest-


16:00 Light Conditioning

Run/Row/Bike
-Attempt to keep at a pace that allows you to breathe through your nose only. Start slow and lightly build pace.-


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD21.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Tuesday 200414: QWOD 20

7 Rounds

10 R-Arm KB/DB Snatch
10 L-Arm KB/DB Snatch
30 Mt. Climber


12:00 Skill AMRAP

5/ea Renegade Row
10 V-Ups
40′ Handstand Walk / Bear Crawl / 4 Wall Walks


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD20.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Monday 200413: QWOD 19

SUPPORT YOUR LOCAL BOX FUNDRAISER

The next few weeks there will be a FREE online fundraiser for local Crossfit Gyms. Each week a workout will be posted and you can put up your score as you like. Once again this is completely free of any cost. If you have the ability and would like to donate, simply sign up and put in a donation towards your friendly Crossfit Ocean Beach. We love ya’ll!

https://games.crossfit.com/article/support-your-local-box-fundraiser/open


Support Your Local Box WOD 2 – For Time (15:00 Cap)

100 Double Unders
21 Burpees
75 Double Unders
15 Burpees
50 Double Unders
9 Burpees


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD18.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Friday 200410: QWOD 18

Modified Helen – 5 Rounds

400m Run
21 American Kettlebell Swings, 53/35 (if possible)
12 Hand Release Pushups


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD18.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Thursday 200409: QWOD 17

5 Rounds For Quality

6/ea Single Arm Floor Press
6/ea Renegade Row
6/ea Bicep Curl


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD17.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Wednesday 200408: QWOD 16

Every 3:00 x 5 (For Quality)

10 Dips
10/ea Front Delt Raise
10 Tricep Extensions


15:00 AMRAP
1-2-3-4-5-etc…

Power Clean and Jerk
Squat Jump
Situp


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD16.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3