CrossFit WOD, March 16, 2020

CrossFit WOD, March 16, 2020

3/16/20
SIGN INTO Classes because spots are limited to 8 people. We will create extra classes to sign into throughout the day.

We are going to keep the gym open for now. We have some rules to follow or we will be forced to close. This can change at anytime. We will keep you posted.

1) Members ONLY. No kids, No daycare, No friends, No spouses. Members ONLY.

2) We will keep doors open for members to come in during off hours to limit the amount of people at the gym at one time. The gym will be open from 5:30am – 7:30pm for you to utilize off hours.

3) Wash your hands before and after you workout.

4) Wipe your equipment down before and after you use it. Wipe everything you touch.

5) Use supplies as needed. For example: Please wipe more than one thing down with one wipe. Please use one pump of hand soap not 2 or 3. We currently have only 11 rolls of toilet paper. Go to the bathroom at home if possible. If we run out of supplies we may need to close doors.

6) If possible please workout at home. We will continue to post WODs with equipment and we will also continue to post at home WODs with limited equipment.

We really appreciate your support through this difficult time. It’s our community that makes CFA great and we want to do everything we can to ensure everyone is safe.

Thank you,
Jill and Eric

Weightlifting
Back Squat (Weight)
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:30): 1 Rep @ 104%
Set 7 (On the 11:00): 1 Rep @ 106%
Set 8 (On the 12:30): 1 Rep @ 108-109%
Set 9 (On the 14:00): 1 Rep @ 108-109%

*Percentages based on 5RM Back Squat

Metcon
Metcon (Time)
For Time:
21 Power Snatches (95/65)
5 Rounds of "Cindy"
21 Overhead Squats (95/65)
5 Rounds of "Cindy"
21 Squat Snatches (95/65)

One round of "Cindy" is 5 pull-ups, 10 push-ups, and 15 air squats

AT HOME WOD
Metcon (Time)
3 Rounds
10 Front Plank to Pushup Planks
10 Sit-ups
15 Air Squats
10 Leg Lifts
10 Hollow Rocks
10 V-Ups
Metcon (Time)
For Time:
10 Single DB Hang CJ,
30 Jump Squats
20 Single DB Hang CJ,
30 Jump Squats
30 Single DB Hang CJ,
30 Jump Squats
40 Single DB Hang CJ,
30 Jump Squats
50 Single DB Hang CJ,
30 Jump Squats
Rx Dumbbell – 50/35

Change hang CJ arm every 5 repetitions

WOD below is if you don’t have a DB at home.

Metcon (Time)
For Time:
5 Walkouts, 30 Jump Squats
10 Walkouts, 30 Jump Squats
15 Walkouts, 30 Jump Squats
20 Walkouts, 30 Jump Squats
25 Walkouts, 30 Jump Squats

Push-up for every walkout

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