Copyright 2018 Crossfit West Covina

WOD

Whats up everybody! Tomorrow is a new day and if you didnt notice today was BEA-utiful! Lets all try and keep our heads up and focused on some positive vibes. Today I programed a workout that is going to test how much you like the burn :). For tomorrows workout focus on pushing through those reps that really make you dig deep. For some coaching pointers the goal should be to focus on balance. This the jumping lunges make sure you take your time at first focus on how you land and explode up! Same goes for the lateral skiers.As you warm up than try and pick up the pace and distance between jumps. Feel free to email us back, text us, and of course check our Youtube channel for Coaches Break Downs.

We are starting to get some regulars to our 5pm Class hope we see a few new faces :) 

Miss you all coach Eric! 

Here is how you can stay connected 

ZOOM- Join a class setting where you can work along with a coach and other members!

Here is the Link to watch our 5pm Zoom Class 

https://us04web.zoom.us/j/684644890

Youtube-Subscribe to our YouTube Channel to watch break down of movements before taking the class. Coach Marcos will give you an in depth instructions for tomorrows workout!

https://www.youtube.com/channel/UCOK_rJlouxABTACibGiXOrg

If want to help a little bit more we have started a GoFundMe for CrossFit West Covina please take the time to share it :)

https://www.gofundme.com/f/crossfit-west-covina-smallbizrelief?utm_source=customer&utm_medium=copy_link-tip&utm_campaign=p_cp+share-sheet

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HOME WORKOUT: 3/30/20

A) 4Rds

30 Flutter Kicks 

20 Bicycle Crunches 

10 V- Ups 

30 Sec Rest 

B) 5Rds 

12 Push Ups Tempo 

12 Bent Over Rows 

12 Push Presses 

1min Rest 

C)10min Amrap (How far can you get?!!!)

3-6-9-12-15-18-21-24-27

Wallballs/Thrusters 

*5 Burpees after each Round 

HOME WORKOUT: 3/31/20

A) Annie for Time 

50-40-30-20-10

Double Unders 

Sit Ups 

B) 20min Cap

100 Lunges (w/weight)

80 DB Snatches (Substitute Ball Slams or Kb Swings) 

60 Squats (w/weight)

40 Plank Kicks

20 Burpees

40 Plank Kicks

60 Squats 

80 DB Snatches (Substitute Ball Slams or Kb Swings) 

100 Lunges

HOME WORKOUT: 4/1/20

A)4rds

1min Push Ups Plank

30 Crab toe touches 

1min Rest 

B)Strength 

5Rds

Max Effort Push Ups 

90 Sec Rest

*Score is total Reps 

C) For Time 

150 Kb Swings 

*5 Jump Squats Every Minute

-Substitute DB Snatches, Balls Slams, Wallball/Plate to Overhead

HOME WORKOUT: 2/2/20

Lactic Acid Tester! This workout is all about the burn!!! 

All bodyweight today

A)4Rds

30 Second Wall Sit 

30 High Knees

20 Second Wall Sit 

20 High KNees

10 Second Wall Sit 

10 High Knees

60 sec Rest 

B)10Rds (20min Cap)

20 Jumping Lunges

20 Late Skiers

30 Russian Twists 

Can you finish? 

HOME WORKOUT:

HOME WORKOUT:

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SWEAT

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here is the Link to watch our 10am Zoom Class

https://us04web.zoom.us/j/205034495

Here is the Link to watch our 5pm Zoom Class 

https://us04web.zoom.us/j/684644890

Subscribe to our YouTube Channel to watch break down of movements before taking the class. Coach Marcos will give you an in depth instructions for tomorrows workout! 

https://www.youtube.com/channel/UCOK_rJlouxABTACibGiXOrg

Zoo

HOME WORKOUT: 3/23/20

A)4Rds 

1min Push Ups plank 

35 Double Unders / 70 Singles 

15 Jump Squats 

Rest 60 Seconds 

B) 5 Rds

20 Squats 

15 Sit Ups 

10 Burpees

C)100 Lunges 

HOME WORKOUT: 3/24/20

A)10-20-30-40-50

Mountain Climbers 

Flutter Kicks 

B) 13min Amrap 

2-4-6-8-10-12-14-16-18-etc

Push Ups 

Bent Over Row

Thruster  

C)5Rds 

12 Curls 

12 Tricep Extensions 

60 Sec Rest  

HOME WORKOUT: 3/25/20

HOME WORKOUT: 3/25/20
Glutes and Cores!​
A)4Rds 
30sec Bird Dog Left 
30 Sec Bird Dog Right 
30 Sec Side Plank left
30 Sec Side PLank right
1min of Stretching 
 
B)5Rds 
min1: Romanian Deadlifts 
MIn2: Glute Bridge 
min3: Hang Clean n Jerks
Min4: Shoulder Taps 
min5: Rest 
C) 10min Run 
Get Outside!

HOME WORKOUT: 2/26/20

With this extra time on our hands now is a great time to practice stretching. Try and spend 30-60min a day stretching, foam rolling, yoga. Something to help relieve soreness, gain flexibility and stress just a little less!

 

A)4 Sets 

2Rds 

10 Plank Kicks 

10 Jumping Jacks 

30 second Rest after the 2nd Round 

B) 8 Rds

35 Double Unders 

12 Weighted Sit Ups (Rx+ 15 Rep) 

c) 4Rds 

Min1: Weighted Plank (Rx+ 1min 20 sec Plank) 

min2: Rest 

HOME WORKOUT: 3/27/20

A5Rds

30 High Knees

15 Jump Squats 

5 Burpees

60 Sec Rest 

B)4Rds 

20 Jumping Lunges 

20 Lateral Skiers 

60 Sec Rest 

C) 20-15-10-5

Ground to Overhead (Plate or Dumbell or Object)

Push Ups or Hr Push Ups 

HOME WORKOUT: 2/28/20

30min Amrap 

800m Run 

15 Burpees (rx+ 20)

30 Sit ups 

or

30min Jog! 

Just go and enjoy the sun for 30min

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