Saturday (21Mar20)

Gymnastics with Smalls FB live at 8am

Powerlifting with Courtney Twitch at 9am

Powerlifting w/ Courtney

(All equipment)

Warm-up= 3-5 minutes of cardio- run/ jog in place, brisk walk, bike

2×15 DB bench

2×15 DB row

2×15 band pull aparts

Workout=

4×6 @ 60% bench

4×6 @ 60% of your wide grip – wide grip bench

4×10 DB flys

4×8 (each arm) Alternate DB Press

(Some equipment)

Warm-up=

3-5 min of cardio run/ jog in place, brisk walk, bike

2×10 push-ups

2×15 DB/KB row

2×15 band pull aparts

Workout=

4×8 DB/KB bench or broom with band bench

4×8 wide grip broom with band bench or wide grip band bench variation

4×10 DB/KB flys

4×10 (each arm) DB/KB alternate press

(No equipment)

Warm-up=

3-5 min of cardio (lean toward 5 min) run/ jog in place, brisk walk, bike

2×15 push-ups

2×15 water or can rows (each arm)

Workout=

4×12-15 backpack, log or paver/brick bench

5×10 broom wide grip technique bench work

5×10 flys with cans or water

5×10 alternate press (each arm) with can or water

2×10 push-ups

Saturday Sweat session

(Some equipment)

Emom 20mins

Min 1: 5-7 each side DB/KB single arm thruster

Min 2: 4-8 alt single arm DB/KB devils press

Min 3: max doubleunders or singles

Min 4: rest

(No equipment)

EMOM 20mins

Min 1: max air squat

Min 2: max sit ups

Min 3: max burpees

Min 4: rest

Friday (20Mar20)

Warm up

2-3mins cardio (bike,run,row,jump rope, jog in place)

10 leg swings front to back, 10 leg swings side to side, each side.

15 toe touches. 15 air squat then sit in the bottom 30secs then grab your ankles, hips up and down for 5. 15 glute bridges with 1 sec pause at top. 10 squats, 3sec lower 2sec pause straight up.

(All the equipment)

6RM Back Squat w/ 3 sec pause on the 1st rep

2x 6-8 front squat @ 75-80% of 1RM fs

(Focus on speed)

30-25-20-15-10 reps of:

Cals bike/rower

Box jumps 20/24

Kettlebell swings 35/53

Overhead plate lunges 35/45

Deadlift 95/135

Extra Credit

3-5 rounds

10-15 single leg RDLs each side

10-15 weighted glute bridges

15-20 back extensions

(Some equipment)

5 rounds

5-7reps

Squat- 3 sec lower, 2 sec pause, up fast

*Going as heavy as you can*

(Be creative, use a bag of dog food, cat liter or a sand bag if they are heavier than your DB/KB, you can also make it more challenging by throwing on a hip circle)

30-25-20-15-10 reps of:

2x mountain climbers(60-50-40-30-20)

Box jumps

KB/DB swings

Goblet lunge lunges

Single RDL L

Single RDL R

Extra Credit

3-5 rounds

20 KB/DB sumu DL

10-15 weighted glute bridges

15-20 supermans

(No equipment)

5 rounds

5-7reps

Squat- 3 sec lower, 2 sec pause, up fast

*Going as heavy as you can*

(Be creative, use a bag of dog food, cat liter or a sand bag find something to use as weight, you can also make it more challenging by throwing on a hip circle)

40-30-20-10reps of:

mountain climbers

Frog jumps

BW good mornings

Lunges

Single RDL L

Single RDL R

Extra Credit

3-5 rounds

20-30 glute bridges

15-20 supermans

Thursday (19Mar20)

10mins of skill work

Example: Doubleunders, handstands, pistols, kipping, muscle ups etc.

Featured movement: PISTOLS

Death by burpees:

Version 1: min1 do 1 burpee, min2 do 2 burpees, min3 do 3 burpees, min4 do 4 burpees and so on until you can not finish the minute

Version 2: min1 do 2 burpee, min2 do 4 burpees, min3 do 6 burpees, min4 do 8 burpees and so on until you can not finish the minute THEN GO BACK DOWN!!!

10-15mins of mobility/recovery

Wednesday (18Mar20)

warm up:

2min cardio (bike,run,row,jump rope, jog in place)

10 small arm circles forward, 10 small arm circles back, 10 big arm circles forward, 10 big arm circles back, 10 hug yourself

(With PVC, broom stick or bar)

3 rounds:

5-10 shoulder press, 5-10 bent over rows, 5-10 bicep curls

(All the equipment)

Work up to a 6RM floor press.

Then

Super set

3x 10-15 strict pull ups

2×6 floor press @ 85-90% of 6RM

4 rounds

250m row/ 200m run/ .4 mile bike

15 handstand push-ups

3-5 bar muscle ups

Rest 2mins between rounds-

Extra Credit

3-5 rounds

10-20 push ups

10 DB bicep curls

10 DB bent over rows

(Some Equipment)

4 rounds superset

DB/KB

10-20reps single arm floor press L

10-20reps single arm floor press R

10-20reps single arm bent over row L

10-20reps single arm bent over row R

(If you have a bar sub BB floor press & BB bent over row)

4 rounds

250m row/ 200m run/ .4 mile bike

15 handstand push ups

5 hang DB/KB clean and press L

5 hang DB/KB clean and press R

Rest 2mins between rounds

Extra Credit

3-5 rounds

10-20 push ups

5-10 DB/KB bicep curls

5-10 DB/KB upright rows

(No Equipment)

4 rounds superset

10-20 push ups

15-30 invested rows

4 rounds

250m row/ 200m run/ .4 mile bike

15 handstand push ups

20-30 Russian twists

Rest 2mins between rounds

Extra Credit

YTW

10-20 reps in each position

Additional scaling:

HSPUs- sub box jack knife push ups or box push ups, 30sec handstand hold, or 30sec plank hold

Muscle ups- sub jumping muscle ups, 10 pull ups, 10 jumping pull ups

If you have no way of measuring distance, run 30 secs out the run back or sub out 10 burpees

Tuesday (17Mar20)

Warm up

•2mins cardio

(Bike, run, row, jog in place)

•10 forward lunges, 10 reverse lunges, 10 air squats, 10 cossack squats, 5 inch worm push ups

•20 pass throughs, 5 around the world each side, 15 bent over rows (w/ pvc, boom handle or band)

(All the equipment)

Every 2:30 mins for 4round

2x clean + 2 jerks

*Start at 65% and work up*

Complete as many rounds as possible in 15 minutes of:

10 DB/KB snatch, right 35/50

10 DB/KB snatch, left 35/50

50 doubleunders

Extra Credit

3-5 rounds

NFT

20 barbell roll outs

20 back extensions

(Some equipment)

3 sets

5 reps

Jerk drills no weight

2 sec pause in dip + 2 sec pause in catch

Every 90 for 5rounds

3-5 DB/KB squat clean thruster (each side)

Complete as many rounds as possible in 15 minutes of:

10 DB/KB snatch, right 35/50

10 DB/KB snatch, left 35/50

50 doubleunders

Extra Credit

3-5 rounds

NFT

30 reaching sit ups

20 supermans

(No equipment)

EMOM 5

5 Clean grip sotts w/ broom stick

5 sets

5 reps

Jerk drills no weight

2 sec pause in dip + 2 sec pause in catch

Complete as many rounds as possible in 15 minutes of:

30 mountain climbers

50 doubleunders

Extra Credit

3-5 rounds

NFT

30 reaching sit ups

20 supermans

COVID-19 UPDATE

Late this afternoon, Governor Polis ordered that all gyms in the state of Colorado close for a period of 30 days. Following this directive, CrossFit Pandora’s Box will close (effective immediately) during this period. We understand it is up to each and every one of us to help mitigate the spread of this virus and its devastating outcomes on the elderly and those with compromised immunities.

As previously mentioned, we will be setting up an online program for all members to follow from their homes, whether you have equipment or not. More information about this program will be announced soon.

We understand that this is a tough time for all of us…

  • If you are a member that has been displaced financially, please talk to us and we will do what we can to work with you.
  • We understand that training at your home isn’t the same as training at the box in a class setting, but if you are able to afford it, we encourage all members to continue their memberships until this situation is past us. The hard reality is that if we lose gym memberships, there may not be a gym for members to return to.

In addition to the new online programming, we have discussed weekly challenges with prizes, small group training at Tami and Jared’s garage gym, equipment borrows (please contact Tami directly), streaming yoga with Jenney and planning a huge post-corona party with lots of donuts… and beer (not Corona).

Monday (16Mar20)

ATTENTION!! We will be removing all chalk buckets and handing out personal bags of chalk. If you have your own chalk bag please bring it. Please try to keep your space with other members at the gym. No high fiving or fist bumping. We are keeping an eye on the status of the virus in El Paso county and letting that dictate our decisions. Thanks for your understanding.

WOD times:

5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

3RM hang snatch (above knee)

Then 1 drop set 3 hang snatch @ 95% of 3RM

7 Rounds

7 overhead squats 65/95

7 over the bar burpees

Immediately followed by 30 toes to bar

Extra Credit

4×6 snatch grip deadlift AHAP

HOME WOD No Equipment

Emom 5 w/ broom handle 5 snatch balance + 5 sotts press

5 sets w/ broom stick

5 snatch grip deadlifts

5 snatch grip hang high pulls

5 snatch hang muscle snatch

5 hang power snatch +overhead squat

5 hang squat snatch

7 rounds:

20 broom stick overhead squats

7 over the stick burpees

Followed by 50 sit ups

Some Equipment

EMOM 5

3-5 reps each side KB/DB sotts press

Every 75 for 8 rounds

3-5 each side KB/DB overhead squat

7rounds

14 goblet squats

7 burpees

Then 50 sit ups

Saturday (14Mar20)

Skills with Smalls 8am

Team WOD 8:30am

Open Gym 9am-11am

Team WOD:

“A filthier filthy fifty”

Teams of 2-

50 Box jump, 28/32 inch box

50 Chest to bar pull-ups

50 Kettlebell swings 53/70

Walking Overhead Lunge, 50 steps w/ 35/45lb plate

50 Toes 2 Bar

50 Push press, 65/95

50 Good mornings, 65/95

50 Wall ball shots, 20-9ft/ 20-12ft pound ball

50 Burpees w/ 6in standing reach

50 Tripleunders

Open Gym Lift:

Shoulder press

5×3

(Work up to a heavy set)

Superset

3-5 rounds

10 BB bent over rows

10 BB bicep curls

10-20 close grip push ups

10-20 GHD sit ups

Attention!!!

As of now we are 100% still open for business but in the unfortunate event that we have to close the gym for a period of time, we will plan to offer workout programming (via streaming service) designed for members to participate in from the comfort of their home. • Workouts would include instruction, Q&As, as well as nutrition and recovery tips. • Several workout variations would be designed, from those requiring no/minimal equipment to a complete home gym. • Members would have the option to check-out CFPB equipment for use at their home during this period of closure. This program is still being designed. We hope that this course of action will not need to be implemented, but in the case it does I would ask all CFPB coaches to be involved by participating in the streaming workouts for our members. For now, please enforce the handwashing prior to class rule and encourage all members to wipe down their equipment after use. We all need to work together so we can continue to keep our gym a healthy environment and keep CFPB going strong! Thank you

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