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Check out our daily WODs..
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs

For Time:

• 200-ft. dumbbell overhead walking lunge
• 50 dumbbell box step-ups
• 50 strict handstand push-ups
• 200-ft handstand walk

*break up OH walking lunges into lengths of 25′, 20′, 15′, or 10′ lengths to equal 200′ total..
*scale to front db rack lunges if unable to do OH db lunges
*scale HSPU as needed, elevated, downward dog etc…
*scale HS walk to HS hold or Bear Crawl or elevated surface HSPU…
*hold db on shoulder behind the neck or to the side

Olympic Weightlifting Technique work
I encourage you guys to do this warmup and workout to help reinforce our movement patters and positions!!!

follow the link:

functional bodybuilding
B1) RNT Split Squat

(DB Loaded at sides) 20X1; 5-6/leg; rest 60sec x 3 sets

B2) Single arm door handle row

31X2; 3-5reps; rest 60sec x 3 sets (tempo must be held strict)

C1) Dumbbell Single Leg Romanian Deadlift

31X1; 5-6/leg; rest 60sec x 3 sets

C2) Single Arm Dumbbell/Banded Press

(Seated) 31X1; 6-8reps/arm; rest 60sec x 3 sets

Two sets of:
30 seconds of Down Ups
30 seconds of Russian Baby Makers
30 second Side Plank (each side)
30 seconds of Alternating Cossack Squats
60 second Wall Sit Hold

gymnastic skill work
Bridge W/ Box
5-10 sec hold x 3 **Scale to wall reach backs *

Weighted Overhead Circles
5/direction x 2 *

Supine bench body tightener
10 sec hold x 3 *

Wall Walks
3×3 walks + 10-20 sec HS hold each rep, rest 15-45 sec between reps *

Front to back scale
15-30 sec hold/leg x 3 in both positions *

Side Splits
60 sec hold/side *


Lateral hops

*10 Burpees between each round

Today’s WOD is workout #1 of our own Crossfit Incredible Covid games. Post your scores and times to SugarWOD in order to compete. You can also register through if you want to donate and support your local box. You dont have to register through CrossFit in order to compete. These combined with our daily challenges that get posted to our IG will be scored and ranked.

kitchen floor edition

EMOM X 9 *(:30/:30)

1) Pass through slides

2) Russian push-up into pike up

3) Traveling mountain climbers :15 each direction

Covid Games: Workout #1
10-min. AMRAP:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm

♀ 35 lb. ♂ 50 lb.

4 Sets – Control of each movement is most important. Keep loads light and really focus on feeling what small muscles are working for you.

40m Suitcase/Kettlebell/Odd object Hold or Carry
rest 30sec
20 Banded Clamshells/side
rest 30sec
15 Scapular Push Ups
rest 60sec

A1) Dumbbell Bench Press

30X1; 6-8reps x 2 sets; 4-6reps x 2 sets; rest 45sec (Semi-supinated grip)

A2) Single Arm Dumbbell Row

2111; 6-8reps/arm; rest 90sec x 4 sets

B1) Supinated Inverted Row

21X2; 6-10reps; rest 60sec x 3

B2) Forearm Plank

45sec unbroken (add load to your back if 45sec feels easy); rest 60sec x 3

Daily Challenge
Max frog stand hold

The 1st online workout for the comp will be on Monday…

10-8-6-4-2 with a :20 hold between set of reps

1) V-ups + hollow hold

2) Push-ups + plank

3) Prisoner good mornings + superman hold

4) Side-raises + side plank *bring hip from floor to extension.

5) Air Squats + 90° hold

6) Side-raises + side plank

7) Burpees + bottom of push-up hold *2″ off the floor…

Hey CFI squad,
We will be doing a zoom call today at 6pm!! The link and other details regarding the meeting-ID and password will be posted around 5:45pm! Keep an eye out. We would love it if you guys could join to catch up and go over any questions you guys may have! We miss you and can’t wait to see you all!!

Link for todays video:

Olympic Weightlifting Technique work *Clean
I encourage you guys to do this warmup and workout to help reinforce our movement patters and positions!!!

follow the link:

EMOM x 12 min *(:40/:20)

1) Russian push-ups

2) Jumping lunge into straight leg march (3 + 1)

3) Side plank with elbow to knee into straight leg toe touch *(:30/Side)

4) Jump squat, outside/inside/outside + jump

Aerobic Capacity “mountain Climbers”
Mountain Climber

1) Double Mountain Climber (12 sec)

-Max Effort

-Bring both feet/knees into chest with each rep, then back out to plank)

2) Supine Knee to Chest (48 sec)

– Active Recovery – Slow, Continuous Movement (No Stopping)

Details: Focus on this workout is hip flexor action. Work hard to bring knees as deep into the chest as possible on both exercises to ensure full range. Mountain climbers should be done as fast as possible with a quick transition to back for exercise 2. Keep hands under butt on knee to chest. If possible, keep shoulders off ground as well to ensure proper core engagement.

Daily Challenge
plank toss for max catches!

Complete as many rounds and reps possible in 25 minutes of:
300 Meter Run or 20/15 Assault Bike or Row
15 Dumbbell Deadlifts
15 Walking Lunges with Dumbbell Farmer’s Carry
300 Meter Run or 20/15 Assault Bike or Row
15 Dumbbell Push Press
5 Burpee twist *180° burpee


Aerobic Capacity “Lateral Jumps”
Lateral Jumps

1) Lateral Bar Tuck Jump Overs (12sec)

-Max Effort

-increase height of each jump. Not sufficient to just go over bar. Work to bring knees as deep into chest as possible with each jump (Lateral Tuck Jumps)

-scaling option: use an unloaded bar or line on the floor

2) Calf Raises (48 sec)

– Active Recovery – Slow, Continuous Movement (No Stopping)

-add some deficit (feet on ledge if possible)

-work to build toward end range on all reps

5 min continuous

Daily Challenge
Top of dip off chair hold for max time!

Every 90 seconds for 9 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds top of Dip hold + 10 seconds Hold in bottom position
Station 3 – Static Door Hang x 30-60 seconds

Book club

3 sets:

-10x per leg *sliding reverse lunges

-10x push up into pike up

-10x per side RDL into lateral rotation

-10x ab roll out

16 Minute AMRAP:

40 Alt DB Snatches
40 Step-ups
30 DB Burpees
30 V-ups
20 Devil Presses
20 Side lunges/Cossack squats

Hey CFI fam, for those of you who aren’t following us on IG(crossfitincredible). We are going to do a mini COVID Games, similar to the CrossFit games, within our box! Starting Wednesday, we will be posting workouts that you all will be able to compete in! All you have to do is: the workout and POST your scores to SugarWOD. We will be keeping an eye on the scores and the person with the best overall score will win a grand prize that will consist of some dope merch, protein + pre-workout package and other good stuff selected by the amazing Coach Annie! Our daily challenges will still be going on as well, guys! The winner of that will receive a newly designed CFI shirt. If you are participating in the daily challenges please submit your videos to IG or send us an email. Hope you all are doing well and enjoying the quarantine WODs! Thank you all again for your continued support, we appreciate it more than you know! Stay healthy and get active!

Aerobic Capacity “Burpee”

1) Burpees (10)

-Minimum 20 sec to complete the 10 reps

Scaling option: Kick Out to Plank (no push up)

2) Knee Push Ups (Up to the Minute)

– Active Recovery – Slow, Continuous Movement (No Stopping

5 min continuous

Daily Challenge
Hollow toss for max unbroken reps!!

3 sets:

:30 high knees to toe touch (alternating)
:15 rest
:30 mountain climber switches with pause at knee
:30 reverse lunge to high knee with pause
:30 banded wood chops/db wood chops (:15/side)

Olympic Weightlifting Technique work
I encourage you guys to do this warmup and workout to help reinforce our movement patters and positions!!!

follow the link:


4 sets of each:

1) 10x banded chair/desk flyes *(30×1)

2) 12-15 banded single arm bicep curls *(per side)

3) 12-15 banded front raises

4) 12-15 banded tricep extensions

5) 12-15 banded bent over rows *(chair or desk)


*banded option

Shoulder to Overhead
Navy Seal Burpee

*DB/KB option

Goblet Squat
Shoulder to Overhead
Navy Seal Burpee

We love to connect, share stories, and throwdown on a WOD with visiting athletes. We truly embrace the Spirit of CrossFit that bonds us all together. Together you and us make up the CrossFit community on a world wide level.
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