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16
Apr

WHY DOUG

AMRAP x 15 MIN
3-6-9-12-15-18-21
Hang Squat Clean
Handstand Push-Ups

*If you get to the round of 21 reps with time remaining in the 15 minutes, start over at 3 reps and KEEP GOING!

EQUIPMENT MODIFIERS:
– No equipment
– Dumbbell (35/20lb)
– Kettlebell (24kg or less)
– Barbell (95/65lb)

NO EQUIPMENT:
AMRAP x 15 MIN
3-6-9-12-15-18-21
Power Squats
Handstand Push-Ups
*If you get to the round of 21 reps with time remaining in the 15 minutes, start over at 3 reps and KEEP GOING!

WOD BRIEF, GENERAL WARM-UP & MOVEMENT MODIFIERS:
(Link provided for members only, see WODIFY for details)

14
Apr

BAD COMPANY

BOX BRIEF
Understanding that we all have different equipment options available at home, we’ve programmed THREE equipment modifiers! Today’s mission is to finish the 6 rounds of “BAD COMPANY” in 13 minutes or less with a 15 minute time cap.

ALPHA: 6 ROUNDS
12 Dumbbell Deadlifts
10 Alternating Front Rack Lunges
8 Dumbbell Push Press
(Loading = 35lb or less)

SINGLE DUMBBELL VARIATION:
6 ROUNDS
12 Dumbbell Deadlifts
10 Alternating Goblet Lunges
8/8 ea. Single Arm Dumbbell Push Press

BRAVO: 6 ROUNDS
12 Kettlebell Deadlifts
10 Alternating Goblet Lunges
8/8 ea. Single-Arm Kettlebell Push Presses
(Loading 24kg or less)

CHARLIE: 6 ROUNDS
12 Barbell Deadlifts (65/45lb)
10 Alternating Front Rack Lunges (65/45lb)
8 Barbell Push Press (65/45lb)
(*Mission = 8 minutes or less)

WOD BRIEF, GENERAL WARM-UP & MOVEMENT MODIFIERS:
(Preview only. Join to receive full access to daily coach-led Zoom workouts, YouTube movement videos and WODIFY)

13
Apr

#SupportYourLocalBox WOD2

For both movements, choose a modification that allows you to execute the range of motion that meets your skill level for the duration of the workout. Your score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 15-minute time cap.

RX For Time:
100 Double-unders
21 Burpees
75 Double-unders
15 Burpees
50 Double-unders
9 Burpees
*Time cap: 15 minutes


SCALED For Time:
50 Jumping Jacks
15 Burpees
35 Jumping Jacks
12 Burpees
20 Jumping Jacks
9 Burpees
*Time cap: 15 minutes

WOD BRIEF, GENERAL WARM-UP & MOVEMENT MODIFIERS:
(Preview only. Join to receive full access to daily coach-led Zoom workouts, YouTube movement videos and WODIFY)

11
Apr

WALKING AWAY CLEAN

AMRAP x 12 MIN:
20 Double-Unders
10 Alt Reverse DB Lunge
40 Double-Unders
20 DB Hang Squat Cleans

EQUIPMENT & LOADING
– DB 35lb or less
– KB 24kg or less

SCALED, AMRAP x 12 MIN:
35 Single-Unders
10 Alt Reverse DB Lunge
55 Single-Unders
20 DB Hang Squat Cleans

WOD BRIEF, GENERAL WARM-UP & MOVEMENT MODIFIERS:
(Link provided for members only, see WODIFY for details)

9
Apr

DUMBBELL CROSSFIT OPEN 14.5

FOR TIME:
21-18-15-12-9-6-3
DB Thrusters
Lateral Burpee Over Bells

LOADING:
35/20lb or <

BURPEE SUBS:
– Burpee Lateral Skip Overs
– Burpee Lateral Step Overs
– Nurpee Lateral Skip or Step Over Bells

WOD BRIEF, GENERAL WARM-UP & MOVEMENT MODIFIERS:
(Link provided for members only, see WODIFY for details)