Joint Strike Athletes:  Due to gym closure due to safety steps related with COVIS-19 resistance, we are going to post WODs that can be done at the track, at a park, in your garage, out in front of your house.   Ideally, these WODs will utilize a single Dumbbell, a Kettle Bell, a jump rope, and a pull up bar (not all at the same time).  If these items are not available, we will offer alternatives.  IF you have to alter WODs due to limited equipment, that is fine.  The point is, stay active.  If you have questions or need advice, alternatives, support, etc… please post here or on our Facebook page and one of our staff will get back to you.  We love this community and will do everything in our control to help keep you fit.  We WILL get through this and you CAN stay active through it all.



Bear craw 30’

Inchworm 30’

10 Pushup to Downward dog

10 Alt toe touch

10 Huggers

10 Over and backs

Grab light weight

10 one-arm deadlifts per side

8 one-arm push press per side

5 one-arm snatch per side



EMOM for 10:

20 Push Ups

Score = Total successful round

If you are unable to finish a round in the given time, stop when the next minute begins, take that minute of rest, then begin the following minute.

So, if say in minute 4, I only get 15 push-ups in by the end of the minute.  When minute 4 ends, I will take that minute 5 off, and then start again when minute 6 starts.

Again, your score is total successful rounds.


For Time:


DB Snatch (50/35)

Burpee over DB

Video courtesy of Clayton Clemens. These WODs are going to be based on using a single DB or KB.  If you don’t have those available. My good friend, Clayton Clemens from CrossFit Hyde Park shows how a common detergent bottle can be used for Snatches.  Also, the option to use a 12-pack is fine as well.  The point during this time is to keep yourself doing activity.  If it is slightly altered based on what is available, that is fine.  Just. Keeping. Being. Active.


Scaling options:

DB -> 35/25 -> as needed -> if no DB, use what is available.

Push up -> Reduce reps to 15 -> 10 -> as needed

Burpee over DB -> Burpee


Cool Down:

Doorway Stretch – 1 Min per side


Thread the Needle Hold – 1 Min per side

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