APR 3

CrossFit Resurgence – PERFORM (CF LEVEL 1)

LIVE ZOOM WORKOUTS!

6:00AM https://zoom.us/j/571228931

930AM https://zoom.us/j/310985018

530PM https://zoom.us/j/819476725

YOGA https://zoom.us/j/912899815

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Metcon (No Measure)

5 Sets

Max reps Push Ups

Rest :90 between sets

Metcon (AMRAP – Reps)

“Death by Russian Kettlebell Swings” 70/53lbs

2,4,6….til death

Warm-up

Warm-up (No Measure)

3 ROUNDS

20 ARM SWINGS F+B (BIG)

:20 TABLE TOP PLANK

10 F TO B JUMP SQUATS

Weightlifting

Metcon (No Measure)

4X

:30 BANDED HAMMER CURLS

:30 BANDED ISO HOLD

:30 BANDED PULL APARTS

:30 BANDED ISO HOLD

Metcon

Metcon (AMRAP – Rounds and Reps)

18 MIN AMRAP – NO EQUIP

15 BURPEES TO BOTTOM OF SQUAT

50 JUMPING LUNGES

20 V UPS

18 MIN AMRAP – W/EQUIP

15 BURPEES TO BOTTOM OF SQUAT

30 GOBLET SQUATS

20 V UPS

Gymnastics

Metcon (No Measure)

Tabata

(:20 ON /:10 OFF)

ELBOW PLANK ALT KNEE TO ELBOW

APR 2

CrossFit Resurgence – PERFORM (CF LEVEL 1)

LIVE ZOOM WORKOUTS!

6:00AM https://zoom.us/j/571228931

930AM https://zoom.us/j/310985018

530PM https://zoom.us/j/819476725

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Metcon (Time)

12-10-8

Deadlift 225/155lbs

200m Run after each set

Rest 5:00

9-6-3

Deadlift 315/225bs

400m Run after each set

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 SQUAT HOLD

10 ALT LUNGE STEP W/TWIST

PLANK IN AND OUTS (WIDE STANCE)

Weightlifting

Metcon (No Measure)

4X

:30 ME BANDED STEP OUTS (R)

:30 ME BANDED STEP OUTS (L)

:30 BANDED SQUAT PULSES

At Home WOD

Metcon (Time)

FOR TIME – NO EQUIP

30-20-10

OBJECT GTO

PUSH UPS

REST 1:1

30-20-10

OBJECT GTO

PUSH UPS

FOR TIME – W/EQUIP

30-20-10

PLATE GTO

PUSH UPS

REST 1:1

PLATE GTO

PUSH UPS

APR 1

CrossFit Resurgence – PERFORM (CF LEVEL 1)

LIVE ZOOM WORKOUTS!

6:00AM https://zoom.us/j/571228931

930AM https://zoom.us/j/310985018

530PM https://zoom.us/j/819476725

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Minutes

5 Burpee Box Jumps 30/24″

10 Pull Ups

30′ HS Walk

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 SHOULDER TAPS PUSH UPS

:30 PLANK

30 HOLLOW ROCKS

Weightlifting

Metcon (No Measure)

4X

:10 ME DB S-PRESS(R)

:20 ME DB P-PRESS(R)

:10 ME DB S-PRESS(L)

:20 ME DB P-PRESS(L)

Metcon

Metcon (Time)

“FRAN-TASTIC” – NO EQUIP

21-15-9

JUMPING AIR SQUATS

BURPEE OVER OBJECT

“FRAN-TASTIC” – W/EQUIP

21-15-9

DB THRUSTERS

BURPEE OVER DBS

Gymnastics

Metcon (No Measure)

Tabata

(:20 ON /:10 OFF)

TUCK IN + OUTS

MAR 31

CrossFit Resurgence – PERFORM (CF LEVEL 1)

LIVE ZOOM WORKOUTS!

6:00AM https://zoom.us/j/571228931

930AM https://zoom.us/j/310985018

530PM https://zoom.us/j/819476725

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Hang Snatch (5×1 Hang Squat Snatch)

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Warm-up

Warm-up (No Measure)

3 ROUNDS

:60 JUMP ROPE

16 ALT LAT. LUNGES

8 DEAD BUGS P/S

Weightlifting

Metcon (No Measure)

4X

:30 ME S-LEG DB DL (R)

:30 ME S-LEG DB DL (L)

:30 ME GOBLET SQUAT

At Home WOD

Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP

50 DOUBLE UNDERS (100 SINGLE UNDERS 100 JUMPING JACKS)

15 PIKE PUSH UPS

20 WALKING LUNGES