The last workout for the Support Your Local Box fundraiser has been released! All the info, including scaling options, can be found here – https://games.crossfit.com/workouts/open/2021/3
Everyone can do a version of this workout. Even if you don’t have dumbbells or a box.
Dumbbell options:
Dumbbell of a different weight
Plastic milk jug
Can of food
Water bottle
Kettlebell
In lieu of an AbMat, roll up a towel to place underneath the small of your lower back.
If you don’t have a box, use a sturdy stool, bench, or stair step.
We’ll be hitting this workout on our Zoom class today at 10am – https://us02web.zoom.us/j/8825714475
Can’t wait to see you all there.
Don’t forget, this is one of the workouts that will help you #EarnYourKey T-shirt!
This is Captain Kevin Wood of the USS CrossFit Moncton.
Over and out.
Box wod
50 DB deadlifts (20#)
50 abmat situps
50 box step ups (14″)
50 single arm thrusters (10#)
Time- 11.36
Started a little late for the zoom but got it done
CrossFit Open WOD #3
50 deadlifts (40# total)
50 sit-ups – straight legs
50 step-ups (20” box) – sets of 10 ea leg
50 single arm thrusters (KB 15#) – sets of 5 ea arm
= 9:33
When I first reviewed the WOD, I expected to take the full 20 min & possibly not even make it to the one arm thrusters. Thanks for the fun zoom class Kevin!
Plus:
48 Belated b’day burpees (Derrick)
31 B’day burpees (Jo L.)
I think my burpee technique is starting to improve with all this practice.
😁
ROMWOD
Support Your Box WOD #3
For Time:
50 Deadlifts @20# DB’s
50 Abmat Situps with towel, butterfly
50 Stepups 16.5 ” stairs
50 Single Arm Thrusters @20# DB
Time: 7:14
31 Birthday burpees
Fun!
We need to get you some heavier DB’s 😂
I was saving the 35’s for Rino lol
Support Your Local Box WOD#3
50 DB DL 35/50#
50 Box StepUps
50 Abmat Situps
50 DB Single Arm Thrusters 35\50#
15:26Rx
Got to the thrusters at 9:13… yikes!
4-6 sets of
1 Press + 2 Push press + 3 Push Jerk
70-75-80-85-90-95
AMRAP in 20 minutes
400m Run
15 Shoulder to overhead (75#)
50 Single unders
4 Rounds,400m run and 5 Shoulder to overheads.
Did Support Box WOD instead
For time
– 50 Ruck deadlifts @30 #
– 50 Butterfly Abmat situps (30 or so without assistance from arms)
– 50 Box step ups (used kitchen chair and it was a death trap on the laminate flooring, slid a couple times and thought I may crack my head on my computer desk)
– 50 Single arm thrusters with ruck
Time of 11:19
Support Your Box WOD #3
For Time:
50 Deadlifts @35# DB’s
50 Abmat Situps butterfly
50 Stepups 18” chair
50 Single Arm Thrusters @35# DB
Time: 7:33
Thanks Kevin!