WOD Blog

Tue, Mar 31

Classes Closed Today
Jolene
It appears we are going to be doing our at home workouts for another month. I know it is very hard to stay motivated during this time. You don't have your pals to encourage you to keep going, your willingness to just stop mid wod is so easy to do, and for some, you may just say, no, it's not happening today. I want to help you stay motivated and I hope this will help keep you accountable with not only yourself, but with our other members. I will be keeping an eye out on whoever posts their time, reps, rounds, etc. each day. This also may include just a check mark indicating you did some type of movement for the day. For every post that you do, I will put your name in a drawing. At the end of our quarantine, I will pull 1 name from a hat. That name will be the winner of a gift certificate from Rogue. This began yesterday, March 30, 2020. Stay Strong and Stay Healthy!

Gymversary Kirby-3
Most Recent Benchmark:
Baseline original on Jan 27, 2020 (64 days ago)
CHCF 331 at home with equipmentCHCF 331 at home

CHCF 331 at home with equipment


Rounds
Warm up:
2 rounds
30 sec. side lunge right
30 sec. side lunge left
30 sec. spiderman lunge right
30 sec. spiderman lunge left
30 sec. pigeon pose right
30 sec. pigeon pose left

2 rounds
10 PVC Good Mornings - use broom stick
10 PVC Overhead Squat
10 Front to back leg swing
10 Side to side leg swing

STRENGH
Barbell Lunges
3 sets of 10 - AHAP

CORE
6 rounds
20 sec. russian twist
10 sec. rest
20 sec. forearms plank hold
10 sec. rest

METCON - 15 Min. AMRAP
5 TTB (toes to pole, reverse crunch)
5 Handstand Pushup (hand release pushup)
5 Hang Squat Snatch (95/65)*
*Sub with 5 Hang Squat Clean with Dumbbells

1st18Robert Today!

Robert18  All Rds middle child on back. Last five added small child.
Jamie W 5 rounds metcon, 1 mi jog, .5 mi walk
PJA12:00am...3 2 1 GO!
Pete 6:28am



Pete 6:30am
Make sure your house is pet safe before you begin any of your at home WODS

Robert 6:54am
Too late I elbowed dog in face and middle son knees him. They he ran away!




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Jacksonville, IL 62650 (view larger map)