November 6, 2020

Live Zoom At-home Schedule:
8 AM – Zoom Burn/Bootcamp
At-Home Workout of the day YouTube Link: https://youtu.be/ULsqQe1xdVk
Complete the at-home workout at your convenience! Why the change? With the gym opening up, we have only had 1 participant come to the last 4 zoom classes. That is ok. So, instead of trying to guess everyone's schedules, we have decided to provide a video that you can watch at your convenience and complete your workout anytime during the day that works for you.
Burn/Bootcamp zoom code: https://zoom.us/j/8406164952 Password: 020214

At Gym Schedule:
CrossFit Workout of the day: 5:30, 7, 8:15, 9:30 AM, Noon, 4:15, 5:30, 6:45 PM
Bootcamp: 6 and 8 AM
High Fitness: 7:30 PM

Coach LaDee's Farewell/Birthday WOD
"Filthy 51"
51 Box Jumps 20" for all
51 Jumping Pull-ups
51 KB Swings 35/26
51 Knees 2 Elbows
51 Push-presses 45/35
51 Supermans
51 Wall Balls 20/14
51 Burpees
51 Double Unders

At Home CrossFit Workout of the Day (YouTube)
5 Rounds x AMRAP 3: 
60 Double Unders
20 Jumping Lunges
Max Rounds of Dumbbell "Macho Man" (50's/35's) 

1 Round of Double Dumbbell "Macho Man": 
3 Power Cleans 
3 Front Squats
3 Shoulder to Overhead

Zoom Bootcamp/Burn
30 Minute Cap
2 Rounds
400 Meter Run
20 DB Deadlifts
400 Meter Run
400 Meter Run
20 DB Squats
400 Meter Run
20 DB Flies
*5 dumbbell Facing Burpee Penalty for every broken set

At Gym Bootcamp
Warmup: 5 minutes mini band side to side, forward back, jumping jacks
Tabata - 20 Seconds of work, 10 seconds of rest 8x
box blasters
hand release push-ups
bicep curls
press to tricep extension
dragon lunge off box
cash out: same as warmup

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