Category Archives: Uncategorized

CrossFit Wings Workout of the Day 7 April 2020⁠

CrossFit Wings Workout of the Day 7 April 2020⁠

CrossFit Wings Workout of the Day 7 April 2020⁠

On 0:00   5 Rounds of:
40x Double Under
10x Goblet Squat

On 10:00   5 Rounds of:
40x High knees on the spot
10x Burpee

On 20:00  5 Rounds of:
40x Bar Jump/ DB Jump
6x Clean & Jerk
Cln & Jerk:
Bar: 50/35kg (60/40kg)
DB/KB: 3 one side, 3 other side
(can be Hang Cln & Jerk)
No equipment: Improvise with
sand/sports bag/suitcase
you can grab, bring to shoulders
and then overhead

 

 

 

 

 

 

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CrossFit Wings Workout of the Day 6 April 2020⁠

CrossFit Wings Workout of the Day 6 April 2020⁠

CrossFit Wings Workout of the Day 6 April 2020⁠

1.  E-M-O-M for 7min:
Max unbroken L-Sit Hold
Beginner: Between 2 chairs, knees up
Intermediate: Between 2 chairs, with legs straight but lower than hips
Advanced: On floor, with legs straight, feet not touching floor
Rest 5min

2.  5 Rounds for Time: (Goal:20min)
24x Sit Up (touch toes)
18x Plyometric Lunge
12x Push Jerk
6x Strict Pull Up/ 12×1-Arm Row

Depending on equipment, as follows:
Plyo Lunge: For a serious challenge add a weight (DB/KB)
Push Jerk: 50/35kg Barbell/1-Arm with DB, KB, sand/sports bag/water jug (6 reps a side)
1-Arm Row: DB/KB/Water Jug(6 a side)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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CrossFit Wings Workout of the Day 2 April 2020⁠

CrossFit Wings Workout of the Day 2 April 2020⁠

CrossFit Wings Workout of the Day 2 April 2020⁠

10 Rounds For Time:
10x Wall Ball / Plyometric Squats
10x KB Swing
or 10x 1-Arm Snatch
(Time Goal: 20min)

Lockdown Home Workout:(No Equipment)
10 Rounds For Time:
10x Plyometric Squats
10m Bear Crawl

*Plyometric Air Squats: AKA Jumping Air Squats – Go into a full squat and then explode up into a jump to count as 1 rep.

*Bear Crawl: Please see the following link for demo – https://www.youtube.com/watch?v=2yAWjVCT1VQ

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CrossFit Wings Workout of the Day 1 April 2020⁠

CrossFit Wings Workout of the Day 1 April 2020⁠

CrossFit Wings Workout of the Day 1 April 2020⁠

For Time:
30x 40kg/30kg Clean & Jerk /
DB Hang Cln & Jrk or KB Sumo DLHP
30x Box Jump(24/20″)
20x 40kg/30kg Clean & Jerk
20x Box Jump(24/20″)
10x 40kg/30kg Clean & Jerk
10x Box Jump(24/20″)
(Time Goal: 15min)

Lockdown Home Workout:(No Equipment)
For Time:
30x Towel/Inverted Rows
30x Push Up
30x Box Jump
20x Towel/Inverted Rows
20x Push Up
20x Box Jump
10x Towel/Inverted Rows
10x Push Up
10x Box Jump

*Towel/Inverted Pull Up: Wrap a towel or sheet around a pole and do pull ups like we normally do with Ring Pull Ups.

*Box Jump: Find anything that is safe to jump onto!
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