Covid Workouts

We are almost back guys! This week start mentally preparing for a 5k run, walk, or crawl! Don't worry you will keep getting workouts via text and a video break down each day from your coaches! If you're not ready when we do open back up to come around everyone, still dont worry we will get workouts and coaching to you in some capacity! Covid Home Workout 1: Tabata burpee Tabata weighted sit-up Tabata kettlebell/dumbbell swing Tabata burpee The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between rounds. Total workout time is 16 minutes 4 Minutes at each movement a tabata is 4 minutes long total! Covid Home Workout 2: For time

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Covid Week # ... ??? WARM-UP 3 ROUNDS 10 Scap Push-Ups 12 Cossack Squats 100m Run Hero Workout "Scooter" AMRAP X 30 30 double-unders 15 pull-ups 15 push-ups 100-meter sprint Complete with a partner For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift. Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 20

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Hero WOD Warm up 3 Rounds Each round complete faster then the last 30 Single or Double Unders 30 Jumping Jacks 30 MTN Climbers 15 Up Downs 15 Push ups 15 Ground To Overhead with Plate "Dork" 6 rounds for time of: 60 double-unders 30 kettlebell swings 15 burpees *Scroll for scaling options. Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that. He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, Cr

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In addition to the workouts you will be getting from your coach daily here are three Hero workouts that you can do with a partner or with your family or by yourself! Monday 04062020 Warm Up AMRAP X 7 200m run 5 Bent over Rows 5 Air Squats 5 Push Ups WORKOUT "Loredo" Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

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