HOOAH!! Podcast – Home WOD #27:
DEMO WOD – COURTESY OF CROSSFIT HQ!
Warm-Up:
If you have a jump rope – grab it, and start your warm-up by completing 4 minutes of practice for single-unders or double-unders.
If you do not – start your warm-up by completing 100 jumping jacks!
Then, complete 2 rounds of:
-10 High Knees in place
-10 Butt Kickers in place
-10 Shoulder Taps (1 rep = 1L + 1R)
-5 Burpees
Movement Focus + Videos:
JUMP ROPE (SINGLE-UNDERS):
BURPEES:
Movement Task:
-Complete 5 burpees focusing on efficient movement that was showcased in video.
-Complete another practice set of jump ropes, as needed, focusing on proper jump rope technique shown in video.
Met.Con:
CrossFit’s ‘Support Your Local Box Wod #2”
For Time (you can choose double-unders or single-unders):
-100 Reps Jump Rope -or- Jumping Jacks
-21 Burpees
-75 Reps Jump Rope -or- Jumping Jacks
-15 Burpees
-50 Reps Jump Rope – or- Jumping Jacks
-9 Burpees
Score: Time it took to complete all reps
Cool-Down/Mobility:
ONCE COMPLETE WITH ALL HOME WOD COMPONENTS:
-Post your first name/last initial + your workout score down below in the ‘Leave a Reply/Comments’ section (optional, but highly encouraged)!!
-Drink water, eat some protein, wash hands with soap/water, and give yourself a high-five!
-COMPLETE YOUR PE TEACHER’S WEEKLY HOME WOD ASSIGNMENT IN CANVAS – DUE SUNDAY NIGHT @ MIDNIGHT!!!
7 mins and 59 seconds
Great job, Toni! HOOAH!
6:57
Awesome, Caroline! Early AM Wod, with a partner, still staying 6′ away – love it! HOOAH!!
9 minutes and 56 seconds.
I got 6:10 🙂
HOOAH!! Early AM Wod, with a partner, still staying 6′ away – love it!
I got 10min 44seconds
6:09
Awesome, Skye!!
7:42 min
Nice work, Elias! Zero Period represent!
Giselle Villarreal
6:05
Good job, Giselle!
3:59!
5;32
7:29
7:45
Well done, Team Santiago!! HOOAH!
7:03! That was a lot of burpees!
Nice work, Coach! HOOAH!!!
7:34
^^^
Hooah!
I got 6 mins
7:52
Kiano L – 8 minutes
3:18
Nice job Edward!
I got 7 minutes
Great job Marissa!
Mckenzie Stewart- I got 6 minutes
Nice, Mckenzie!
4 minutes
I got 6:42
I got 6:34
i got 6:31
Nice work Lincoln!
5 min 39 sec
Rafael Castellanos
7 minutes
Nice job Emma!
i got 6:50
I got 8.34
Nice work, Gianna!
7 minutes
6:39
Nice work, Butler!
I got 5:51
Way to go Talon!
I got 4:07
Wow, that was fast! Great job Yanai!
Courtnie Tracey
I got 4:35!!
Wow, fast! nice work Courtnie!
8:06
8:09
Great work, Todd!
7:13
Nice work, Alyssa! Zero Period, Represent!
7:49
I got 4:20
Awesome, Aidan!
8:18 -Josie J
Nice work, Josie!
8:43
Awesome, Daniela! Keep it up!
6:42
Well done, Rio!
Jason H 8:30
5;31
Nice work, Scar!!
Austin Shaw 6:57
Well done, Austin!
7:46 Scott Arnold Morales
Way to go Scottie!!
8:53
Great job Dexter!
7:17
Nice, Joseph!!!
6:04
Well done, Maria!!
I got 7:15
5:48
7:05
I got 10min
I got 10 min
5:46
8:45
3 Min
Jareth
5
4:19
Way to go Sophia!!
I got 3:59!
Wow, nice work Sebastien!
Nicholas Ramirez- 6:33
I got 6:03.
Nice job Bailey!!
Iliana Montenegro- I completed this WOD in 5:00!!!!!
Super fast – well done, Iliana!
6:23
Great job, Jake!
6:09
leilana
HOOAH!!
5:52! -Summer Tsai
Nice work, Summer! 808 Represent!
8:34
Great job Taylor!
8:27
I got 8:24
7:23 Emma H.
6:57 i am left a sweaty mess once again
I got 6:07 😉
7:30 (Cooper Vance)
8:50
6:27
-Antonia A
6:30
6:47