10.8.2020

By
November 6, 2020

Lockdown Announcement: Due to weather considerations, we will be announcing the week 1 WOD a day early, Thursday, and programming it Friday. You will still have until Wednesday to complete this workout. Get signed up through the app and join in on the fun! LMK if you are still looking for a teammate and we'll find you one!

Thursday Schedule:
CrossFit: 5:30/6:30/7:30/8:30/9:30/Noon/4:45/5:45/6:45
Burn: 5:40/6:10 AM
High Fitness w/Kandace: 9:30 AM
Youth CrossFit Ages 6-9: 4:30 PM
Youth CrossFit Agres 10-14: 5:15 PM
Olympic Weightlifting w/Chad: 6 PM

CrossFit Workout
AMRAP 20:
1,000 Meter Bike
10 D-Balls Over the Shoulder 70/50
20 Hand Release Push-ups
30 AbMat Sit-ups

After Party:
Cool Down, Rollout and Stretch
Focus:
Lats
Quads
Forearms
Glutes

Burn Workout:

Tabata 24 minutes 20 sec on 10 sec off Box Jumps (maybe row or bike depending on what is available)Dumbbell (DB) Deadlifts to plank kick outPull-upsPull-upsSit-ups 1 min rest between tabatas OR Pardon the Interruption AMRAP 16 Alt every 2 minutes 21 KB swings then max cal bike21 Sit-ups then max effort burpees

At-Home YouTube Workout: https://youtu.be/5UOxFZDe6tM
AMRAP 20:
10 Strict Pull-ups
20 Hand Release Push-ups
30 AbMat Sit-ups

*Substitute Pull-ups with 20 Bent Over Rows.*

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