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.


Grab light DB

10 one-leg deadlifts per side

5 Bent over rows per side

5 Front Squats per side

5 Push Press per side

5 Thrusters per side


EMOM for 24:

Min 1 – 15 DB Goblet Squats

Min 2 – 10 DB Rows per arm

Min 3 – 8 One-Arm DB Overhead Press per side

Min 4 – 6 Single Arm DB Thrusters per side

DB weight – 35/25


Video courtesy of Feroce Fitness.  Quick demo of one-arm DB Thrusters


Video courtesy of WOF CrossFit.  Quick demo of DB Goblet Squat

Video courtesy of Marcus Filly.  Demo of one-arm DB row.  If you do not have a bench available, go into a lunge and use your free arm to brace your body.



Scaling options:

DB weight -> as needed.  If no DBs, use what is available


Cool Down:

Pigeon Pose – 2 Min per side


Kneeling Lat stretch – 2 Min per side

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