Tuesday MArch 17 2020

•If you have limited or no equipment, I will provide a body weight workout you can easily perform! We will be mixing it up and making sure you have fun, intense workouts!!

•If you have some equipment but it is limited, I will post videos of how to scale our daily WoDs! 

Option 1 (body weight)

——

***HOME WOD*** 

EMOTM 9

MIN 1 – :40 MAX Jump Rope or Mountain Climbers

MIN 2 –  10 Backpack Front Rack Lunges

MIN 3 – 14 Jump Squats w/ Backpack

-2:00 Rest-

AMRAP  3 

MAX Burpees

(Score is Total Number of Burpees) 

OPTIONAL FINISHER 

FOR QUALITY*

50 (Weighted) Sit-Ups

50 Hollow Rocks

*Break up the movements in any order and any rep scheme.

(No Measure) 

——-

Option 2

*****HERO WOD*****

 

“TOMMY MAC”

2 ROUNDS FOR TIME

12 Burpees

12 Thrusters (115/75)

12 Burpees

12 Power Snatches (115/75)

12 Burpees

12 Push Jerks (115/75)

12 Burpees

12 Hang Squat Cleans (115/75)

12 Burpees

12 Overhead Squats (115/75)

*** can sub out a single arm DB version of each barbell movement*****

*Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan.

(Score is Time) 

CrossFit and Fitness classes is serving Buffalo, Kenmore, Amherst, Williamsville, Grand Island, and Tonawanda, NY

Contact Us

84 Sweeney St
North Tonawanda, NY 14120
(716) 694-2225
[email protected]