by rmartinez | Mar 16, 2020 | WOD Archive, workout of the day
Day 1 of the coronavirus shutdown A. Body weight workout For time: 50-40-30-20-10 of: Lunges, total Push ups Sit ups B. We are doing what we will be calling “The Brayant Challenge”, since he has been doing it of a while now, and it’s kind of perfect for the 30 days that we are supposed to stay out of the gym. In you accept the challenge, in the next 30 days you will complete 10,000 Ruasian kettlebell swings. Please remember that you can borrow a kb from the gym, while supplies last. 5 rounds of 10 Swings10 jumping squats15 Swings10 jumping 25 Swings10 jumping 50 Swings10 jumping squatsRest 60 seconds after each round The link for the workout is on the CFTN Facebook page. Some of the workouts will be modified. Stay healthy...
by rmartinez | Mar 15, 2020 | WOD Archive, workout of the day
A. 3 rounds NFT of: 10 hamstring curls 10 heavy wall balls 60 second plank after each round B. For time: 400 meter run 30 front squats (65/95) 400 meter run 20 front squats (85/115) 400 meter run 10 front squats (105/135) 10 front squats Stay home workout idea 50-40-30-20-10 of: Push ups Sit ups...
by rmartinez | Mar 14, 2020 | WOD Archive, workout of the day
“Goodman” 3 Rounds for Time1 km Row14 Clusters (135/95 lb)20 Pull-Ups Background: This hero workout is dedicated to Master Sergeant Nathan Goodman who was killed on January 14, 2020, in Eloy, Arizona while conducting a military free-fall operation. Nathan was born in Pasadena, California – raised outside Chicago, IL, assigned to 2nd Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina. He was 36 years old when the incident happened. Nate was a proud husband and father, selfless warrior, and beloved member of the CrossFit community. Nate is survived by his wife, Kelly; his daughter, Lilly; and his son, Ethan. This workout was designed by Coach Dennis Bonnema, owner of CrossFit Haymount @crossfithaymount (Fayetteville, NC, USA) and a veteran Green Beret from 3rd Special Forces Group. In an email with WODwell, Dennis told us: “Nate’s wife, Kelly, has expressed extreme appreciation for this WOD and the support it has received. There were literally hundreds of people who did this workout.” They first announced it to the public on January 18, 2020, and had over 60 visitors come through their gym to participate. Additionally, many of the gyms in the area did it as their community workout. The workout was also highlighted on the Talking Elite Fitness Podcast, #55, with Sean Woodland @swoodland53. The workout includes some of Nate’s favorite movements. The rep scheme signifies the date he died (1-14-20), and the 3 rounds signify 3rd Special Forces Group. CrossFit Haymount requests the workout should be written as 1 km row, NOT 1000m row, due to it representing the date he was...
by rmartinez | Mar 13, 2020 | WOD Archive, workout of the day
“Angie” 100 pull ups 100 push ups 100 sit ups 100 squats Stay home workout idea: “Stay home Angie” Substitute pull ups for bent over rows using dumbbells or gallon...
by rmartinez | Mar 12, 2020 | WOD Archive, workout of the day
A. 3 rounds NFT of: 10 ghd sit ups 3 snatch balance (add weight each set. Last set should be at 65-70 % of your overhead squat weight for today’s workout) B. AMRAP in 20 minutes of: 5 overhead squats (95/135) 10 box jumps (24/30 15 knees to elbow Stay home workout idea: 10-9-8-7-6-5-4-3-2-1 of: Push ups Lunges, each leg 30 second plank hold after each...
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