Saturday 200328: Bonus NOT Partner WOD 2

HOME WOD BONUS:

Want a free Crossfit OB shirt? Uh duh, of course you do you silly goose. Well, all you have to do is record you crushing your workout, post it to the Gram (Instagram for the Boomers), and then tag us “#crossfitob” and at us “@crossfitob”. That’ll put you in the running for these hot desirables. SWAG!


For Time

2 Rounds

100 Double Unders or Single Unders or Jumping Jacks
5/ea Arm Strict Press
10/ea Leg Weighted Step Up
25/ea Side Bicycle Crunch

then…

2 Rounds

50/ea Arm Front Rack March
5/ea Leg Single Leg Romanian Deadlift
10/ea Side Weighted Side Bend
25/ea Side Russian Twist


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 Saturday Bonus 2.
  • Bonus: If you didn’t read the header up top, if you do the workout and video it and post it and tag us (it’s not as cumbersome as it sounds) YOU could WIN a sexy Crossfit OB shirt! HOT DAMN!
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Friday 200327: Home WOD 8

HOME WOD BONUS:

Want a free Crossfit OB shirt? Uh duh, of course you do you silly goose. Well, all you have to do is record you crushing your workout, post it to the Gram (Instagram for the Boomers), and then tag us “#crossfitob” and at us “@crossfitob”. That’ll put you in the running for these hot desirables. SWAG!


Modified Jackie – For Time

800m Run (0.5 miles)
50 Object Thrusters
30 Bent Rows


16:00 Alternating EMOM

:30 Hollow Hold
:30 Arch Hold
:30 Handstand Hold
:30 Goblet Squat Hold


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 Home WOD 8.
  • Bonus: If you didn’t read the header up top, if you do the workout and video it and post it and tag us (it’s not as cumbersome as it sounds) YOU could WIN a sexy Crossfit OB shirt! HOT DAMN!
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Thursday 200326: Home WOD 7

HOME WOD BONUS:

Want a free Crossfit OB shirt? Uh duh, of course you do you silly goose. Well, all you have to do is record you crushing your workout, post it to the Gram (Instagram for the Boomers), and then tag us “#crossfitob” and at us “@crossfitob”. That’ll put you in the running for these hot desirables. SWAG!


For Time

50 Alternating Lunges
40 Goblet Squats
30 Burpee Tuck Jumps
20 Overhead Lunges
10/ea Jack Knife Situp
20 Overhead Squats
30 Burpee Tuck Jumps
40 Goblet Squats
50 Alternating Lunges


10:00 Alternating EMOM

8 Pushups
4/ea Arm Renegade Row


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 Home WOD 7.
  • Renegade Row: In the video, Brian didn’t have a proper weight to demo with. In plank position and one hand holding a weight, maintain a strong plank position as you row the weight off the ground to your side. Repeat this on the other side for the required number of reps.
  • Bonus: If you didn’t read the header up top, if you do the workout and video it and post it and tag us (it’s not as cumbersome as it sounds) YOU could WIN a sexy Crossfit OB shirt! HOT DAMN!
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Wednesday 200325: Home WOD 6

HOME WOD BONUS:

Want a free Crossfit OB shirt? Uh duh, of course you do you silly goose. Well, all you have to do is record you crushing your workout, post it to the Gram (Instagram for the Boomers), and then tag us “#crossfitob” and at us “@crossfitob”. That’ll put you in the running for these hot desirables. SWAG!


3 Sets (with PVC or Broomstick) For Form

3 Snatch Deadlifts
3 Snatch Pulls
3 Snatch High Pulls
3 Behind the Neck Snatch Grip Presses
3 Heaving Snatch Balances
3 Overhead Squats
3 Snatches


5 Rounds

10 Upright Rows
10 Dips
10 Handstand Pushups or Yoga Pushups
30 Squat Jumps
-2:00 Rest-


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!
  • I’m gonna be real with ya’ll…I’m not typing a description of every snatch movement. But I have good news in the next point…
  • Instagram: Look up “crossfitob” and watch our Story. Brian is having an amazing time demoing EVERYTHING! In fact, he loves it. He loves it very much. No one has ever loved it more. He’s got a lot of love for it and that I can tell you.
  • Bonus: If you didn’t read the header up top, if you do the workout and video it and post it and tag us (it’s not as cumbersome as it sounds) YOU could WIN a sexy Crossfit OB shirt! HOT DAMN!
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Tuesday 200324: Home WOD 5

NOTICE:

In case you haven’t checked your email, please do so! The gym is closed until April 1st. Home versions of the workouts will be posted that you should be able to do with little to no equipment. Contact us if you need help. Check workout notes at the bottom for tips! I miss you already!


5 Rounds

800m Run (0.5 mile)
1:00 Plank


Workout Tips

  • Run: Put your left leg in front of the right leg. Then put your right leg in front of the left leg. You may notice this is similar to walking, but it’s meant to be faster!
  • Plank: Get into a perfect pushup position. Okay, now just stay there. Don’t…move!
  • Nothing crazy or sexy about this one. You run. You plank. You do again and again and again and again. Phew!

Monday 200323: Home WOD 4

NOTICE:

In case you haven’t checked your email, please do so! The gym is closed until April 1st. Home versions of the workouts will be posted that you should be able to do with little to no equipment. Contact us if you need help. Check workout notes at the bottom for tips! I miss you already!


15:00 AMRAP

30 Double Unders/Single Unders or Jumping Jacks
15 Single Arm DB Hang Squat Cleans or Backpack Hang Squat Cleans
15 V-Ups
-1:00 Rest-


Every 2:00 Bulgarian Split Squat or Static Lunge

6 x 8/ea Leg

-Complete 8 reps on both legs every set-


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!
  • Jump Rope: Doubles or Singles if you don’t have them down just yet. Jumping Jacks if you don’t have a rope available to you.
  • Hang Squat Cleans: If you borrowed a DB/KB, complete the reps with a single arm and alternate arms each rep. If you’re using a larger object or backpack, complete 15 reps just the same but use both arms to move your weight. Remember every rep is from the hang, so you don’t need to touch the floor. BUT, you do NEED to squat (for the booty).
  • V-Ups: Work those abs and fold in half!
  • Bulgarian Split Squat: Hold your weight however you like. Set your lunge stance but have your back leg elevated to a level that still allows you to get into a deep lunge. If you’re unable to touch your knee to the floor you should be very close. Be mindful of posture and knee position here. If there isn’t a steady surface to elevate your leg, just complete the reps as a Static Lunge and complete 8 reps on one leg, then 8 reps the other. Rest until the next 2:00 mark once you complete all 16 reps in the set.
  • Have fun, smile, and get your sweat on. Don’t forget to disinfect after! <3

Saturday 200321: Bonus NOT Partner WOD

NOTICE:

In case you haven’t checked your email, please do so! The gym is closed until April 1st. Home versions of the workouts will be posted that you should be able to do with little to no equipment. Contact us if you need help. Check workout notes at the bottom for tips! I still miss you!


3 Rounds

40 Glute Bridges
20 V-Ups
10 Seated Press
10 Handstand Pushups or Yoga Pushups
20 Bent Rows
40 Mt. Climbers


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!
  • Glute Bridge: Lay on your back and bring your feet halfway to your bum. Press your shoulders and hands down into the floor as you squeeze your butt cheeks to lift your hips into the air. Basically, hump the air, but with intention! Make love to the air. Cleanse it of all things Coronavirus and bad energies…
  • V-Up: A tougher situp variant, lift both your torso and your legs (as straight as they can be) to reach and meet in the middle. Be careful to not just lift one or the other. It should be BOTH!
  • Seated Press: With your weighted object of choice, sit up straight with your legs out in front of you and press your object up over head while maintaining perfect posture. I will accept nothing less and I see everything.
  • Handstand Pushup: First off, don’t kick a hole through your wall. Also consider no shoes for the sake of your paint job. Those of you that are used to having a mat under your head can sub in a pillow or folded blanket/towel instead. Scale with yoga pushups if that all sounds too ambitious. Yoga Pushup entails completing a pushup and flowing into Downward Dog for each rep. Woof.
  • Bent Row: With your weight in hand, hinge at your hip with slightly bent knees until your flat back is parallel to the floor. Row or pull the weight from a hang to your rock hard abs each rep. KEEP YOUR BACK FLAT. Don’t bounce up and down either you weirdo.
  • Mt. Climbers: In a plank position, jump one foot to the outside of the same side hand and then jump again and switch sides. That is two reps complete. But you need 38 more so keep going champ!
  • Have fun, smile, and get your sweat on. Don’t forget to disinfect after! <3

Friday 200320: Home WOD 3

NOTICE:

In case you haven’t checked your email, please do so! The gym is closed until April 1st. Home versions of the workouts will be posted that you should be able to do with little to no equipment. Contact us if you need help. Check workout notes at the bottom for tips! I miss you already!


For Rounds and Reps

3:00 AMRAP

10 Overhead Lunges
10 Tuck Jumps

-5:00 Rest-

3:00 AMRAP

10 Overhead Lunges
10 Tuck Jumps

Continue where you left off from AMRAP 1 to AMRAP 2 for ease of keeping track of your scoring.


Accessory: Core

2 Rounds

200m Right Arm Farmer Carry
-2:00 Rest-
200m Left Arm Farmer Carry
-2:00 Rest-

-OR-

2 Rounds

1:30 Right Arm Farmer Hold
-1:30 Rest-
1:30 Left Arm Farmer Hold
-1:30 Rest-


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!
  • Overhead Lunges: If you have a DB/KB, complete 5 Lunges with one arm overhead and then 5 Lunges with the opposite arm overhead. If you have a larger object or backpack, hold it overhead with both arms and complete your 10 lunges.
  • Tuck Jumps: Simply jump and tuck your knees to your chest like you’re going to cannonball.
  • Farmer Carry/Hold: Hold the weight in one hand to your side and brace your core square and tight. Your job is to actively refrain from leaning or bending. This may be harder than you expect! If you decide to carry, this should be at a steady walking pace, not a run or hustle.
  • Have fun, smile, and get your sweat on. Don’t forget to disinfect after! <3

Thursday 200319: Home WOD 2

NOTICE:

In case you haven’t checked your email, please do so! The gym is closed until April 1st. Home versions of the workouts will be posted that you should be able to do with little to no equipment. Contact us if you need help. Check workout notes at the bottom for tips! I miss you already!


20:00 Alternating EMOM

15 Russian KBS or 15 Backpack Deadlifts
10 Burpees Over Object


Accessory: Core

8 Rounds (5:20)

:20 L-Sit
:20 Rest

-OR-

4 Rounds (8:00)

:30 Plank
:30 L-Side Plank
:30 R-Side Plank
:30 Rest


Workout Tips

  • If you’d like to foster some equipment, check your email for pickup times! You can take a kettlebell or dumbbell home for use!
  • If not, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Russian KBS: Flat back, braced core, shoulders pinned back, and a powerful hip HINGE and extension movement. NOT a squat!
  • Deadlift: Flat back, braced core (use your abs!), shoulders pinned back, and also a hip hinge and extension movement. Focus on finding tension in your hamstrings at the bottom and squeezing your booty cheeks at the top to build your peach.
  • Jump laterally over your object to complete each burpee
  • L-Sit can be scaled back to Tuck Sit. This could be done between two chairs (not with rollers unless you’re a GymFail wannabe)
  • Have fun, smile, and get your sweat on. Don’t forget to disinfect after! <3

Wednesday 200318: Home WOD

NOTICE:

In case you haven’t checked your email, please do so! The gym is closed until April 1st. Home versions of the workouts will be posted that you should be able to do with little to no equipment. Contact us if you need help. Check workout notes at the bottom for tips! I miss you already!


5 Rounds

10/ea Arm KB Bent Row or 20 Backpack Bent Rows
10 Couch/Ledge Dips or Pushups
14 Goblet/Backpack Lunges
-1:00 Rest-


10:00 EMOM

5/ea Arm KB Thruster or 10 Backpack Thrusters
10 Tuck Ups/Sit Ups


Workout Tips

  • If you’d like to foster some equipment, check your email for pickup times! You can take a kettlebell or dumbbell home for use!
  • If not, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Use the edge of your couch, chair, table, or something with a sturdy side for dips. Bending your legs is easier, straighter legs is harder.
  • Hold your weight up to your chest however you see fit for today’s lunges.
  • For thrusters, pretend you are in Lion King and holding up Simba and singing, “THE CIRRRRRCCCLLLLEE OFFFF LIIII-III-IIIIIIFE!!!“. Main difference is you’re not in Africa (it’s your living room), you’re not a monkey, it’s not a lion (it’s a backpack), and YOU SHOULD BE SQUATTING FULL DEPTH EVERY REP!!! 🙂
  • Have fun, smile, and get your sweat on. Don’t forget to disinfect after! <3