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20 Dumbbell Deadlift/Odd Object Deadlift
20 Single Arm Dumbbell Hang Power Clean/Odd Object Hang Power Clean
20 Dumbbell Goblet Squat/Odd Object Squat
20 Single Arm Dumbbell Push Press/Odd Object Push Press

General Warm Up-
:20 Jog in Place
:20 Butt Kickers
:20 High Knees

:30 Good Mornings
:30 Active Spiderman
:20 Slow Air Squats + :10 Hold in Bottom of Squat + :20 Fast Air Squats
:30 Arm Circles (:15 Forward/ :15 Backward)

:30 Hops over Dumbbell/Odd Object
:30 Inchworm + (Knee) Push Up
:20 Slow Air Squats + :10 Hold in Bottom of Squat + :20 Fast Air Squats
:30 Invisible Object Strict Press

Movement Specific Warm Up-
*Start with lighter weight if available*
:20 Invisible Object Alternating Deadlift (Imagine Dumbbell or Odd Object between the feet and practice settling hips down into set-up position)
:20 Alternating Dumbbell Deadlifts or Odd Object Deadlifts

:20 Jump and Land in ¼ Squat
5 ¼ Squats (per side, with Dumbbell on shoulder, or with Odd Object in front rack position)
5 Hang Power Cleans (per side, or with Odd Object)

3 Tempo Dumbbell Goblet/Odd Object Squats (3 Seconds Down, 3 Seconds Hold, 3 Seconds Up)
5 Dumbbell Goblet/Odd Object Squats

*Complete the following on each side unless using an object that requires both hands*
5 Dumbbell/Odd Object Strict Press
5 Dip and Stand Fast
5 Push Press

Warm Up Round-
4 Dumbbell Deadlift/Odd Object Deadlift
4 Single Arm Dumbbell Hang Power Clean/Odd Object Hang Power Clean
4 Dumbbell Goblet Squat/Odd Object Squat
4 Single Arm Dumbbell Push Press/Odd Object Push Press

WOD Modifications-
Reps- 15/10
Deadlift- Limit Range of Motion (Lower weight to knee or mid-shin instead of floor), Good Mornings, Supermans
Hang Power Clean- Hops over Dumbbell or Odd Object
Goblet Squat- Air Squat, Wall Sit, Glute Bridges or Hip Thrusts
Push Press- Strict Press, Use 1 Weight in 2 Hands to decrease loading per side, Floor Press

WOD Guidance-
Longer, steady effort today. Choose a light/moderate weight on your object that allows you to complete each movement in 2-3 sets to conserve grip. You are ideally using one weight across all movements, so let your overhead movement be the limiting factor on weight choice! Move in your first 5 minutes of this workout how you’d like to be moving in the last 5 minutes of your workout!

Question of the Day-
What’s some GOOD news you’ve heard or received recently?
Click HERE for #somegoodnews

Box Brief
Kid’s Class 1030am Thursday 4.2.20
“Just Doodle It” drawing night Thursday 7pm on ZOOM! Kids welcome!

Over a three-week period, CrossFit HQ will release three classic and accessible workouts that can be performed by participants of any ability level. Anyone can participate! Payment is not required. Your participation is, in itself, a strong form of support and encouragement to the affiliate community.
You can register at We cannot wait to throw down on these workouts with you all!!

Committed Club

Congrats to the following athletes below for posting 10 or more times on the WOD blog to get into the club!

Paul Duddy
Daphna Cox
Marcelo Cavalcanti
Jessica Bronson
Charlene Nassa
Matt Jackson
Adam Stack
Mark Anderson
Nancy Purpura
Heather Arsenault
Phil Muscatello
Carie Facemire
Hannah MacLean
Nadia Abuelezam
Vinnie Minucci
Dan Pierson
Sue Ciaffoni
Michelle Hammerschmidt
Ben Hammerschmidt

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