The last workout for the Support Your Local Box fundraiser has been released! All the info, including scaling options, can be found here –

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

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 –

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.

9 thoughts on “COVID-19 REPORT – DAY 33”

  1. 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

  2. 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!

    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.

    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

  4. Christie Neate

    Support Your Local Box WOD#3

    50 DB DL 35/50#
    50 Box StepUps
    50 Abmat Situps
    50 DB Single Arm Thrusters 35\50#

    Got to the thrusters at 9:13… yikes!

  5. 4-6 sets of
    1 Press + 2 Push press + 3 Push Jerk

    AMRAP in 20 minutes
    400m Run
    15 Shoulder to overhead (75#)
    50 Single unders

    4 Rounds,400m run and 5 Shoulder to overheads.

  6. 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

  7. 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!

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