Today’s WOD

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Stay fit and healthy during COVID-19! Join us for a Virtual No Equipment Necessary WOD on Zoom! Scalable for all levels. Weighted movements and alternative exercises are welcome.

Monday thru Friday; 7am, 8am, 11am, 5:30pm
Saturday and Sunday: 9am

CrossFit Kids is 3:30pm on Wednesdays

It’s best if you use a laptop with camera or a tablet/smart phone. You can also download the app from Itunes or google play.

All classes will be held using this link https://us04web.zoom.us/j/6489063165 OR Enter the Meeting ID:648 906 3165 and enter the Password:123456

Please login on time (coaches should be there 5 minutes early).

For non-member family & friends who have been displaced from their fitness regimen or would like to start a new one, we would like to offer a MEMBERSHIP TO OUR NEW VIRTUAL WORLD. You can purchase existing Arenal Fitness membership options (below) or if you have been financially affected by COVID-19, we are happy to accept alternative financial contributions via Venmo ( @Lauren-Bunney ) or PayPal ( [email protected] ).

  Unlimited Zoom Monthly Membership – $189
  All Access Pass – $159 for 10 classes
  1 Week Guest Pass – $50
  1 Class Guest Pass – $20

Purchase GIFT CARDS for your loved ones to use now or later via Mindbody.

Virtual NEN WOD for Monday, 6/1/20:

Strength/Skill

Snatch Complex:

EMOM for 5 minutes, then: minutes 5-7 AMRAP of the snatch complex

1 complex = 1 Power snatch 1 Hang Power Snatch 1 Snatch 1 Overhead Squat

Met-con:

50 Double Unders or 50 vertical jumps

40 Lunges – each leg counts as 1 rep

30 Sit-ups

20 Air squats

10 Burpees

1 minute plank hold

10 Burpees

20 Air squats

30 Sit-ups

40 Lunges – each leg counts as 1 rep

50 Double Unders or 50 vertical jumps

Virtual NEN WOD for Tuesday, 6/2/20:

Strength/Skill

3 rounds Prisoner Pause Squats, 12 reps with a 5 second pause

Rest 1 minute

Spiderman Plank or slow mountain climber, 20 reps

Met-con:

AMRAP 15:

10 Plank Ladders

Run :30 seconds out and back or 10, 10 meter shuttle runs

30 Russian Twists

Virtual NEN WOD for Wednesday, 6/3/20:

Strength/Skill

Odd Object Clean Complex:

EMOM for 5 minutes, then: minutes 5-7 AMRAP of the clean complex

1 complex = 1 Power clean 1 Hang Power Clean 2 Front squat holding odd object at shoulders, 2 shoulder to overhead

Met-con:

In 15 mins do:

30 Burpee Tuck Jumps

then in the remaining time:

AMRAP:

10 Overhead Squats – hold arms directly overhead or you can hold onto a weight or household object.

20 Crab Walk steps

10 Mountain Climbers (R+L=1)

20 Alternating Lunges

Virtual NEN WOD for Thursday, 6/4/20:

Strength/Skill

3 Rounds:

Goblet Lunges, 10 reps per leg

Rest 1 minute

Side Plank hold, 40 seconds per side

Met-Con:

4 rounds for time of:

Run 2 minutes, 1 min out, 1 min back

10 Dips – use chair, bench, table, etc…

20 Sumo Deadlift High Pull

30 Rocking planks:

Virtual NEN WOD for Friday, 6/5/20:

Strength/Skill

3 Rounds:

Handstold Hold, 1 minute

Rest 1 minute

Pike compression, 20 reps

Met-Con:

4, 4 minute AMRAPs:

Rounds 1 & 3

50 In & Out Squats

Then in time remaining:

10 Plank to pike jumps

10 Toes-to-Bar

Rounds 2 & 4:

50 Jumping Jacks

In time remaining:

5, 2-Push-Up Burpees 1

10 Ground to Overhead

Virtual NEN WOD for Saturday, 6/6/20:

Strength/Skill

3 rounds:

Wall Sits, 75 seconds

Rest 1 minute

Downward Dog Push-Ups, 12 reps

Met-con:

3 Rounds, 1 minute at each station for max reps: 1 minute rest after each round

Reverse lunge with knee drive

Plank hold

Bulgarian split squats

Chops

Seal Jumps

Stationary Inchworms with a push-up

Virtual NEN WOD for Sunday, 6/7/20:

Strength/Skill

3 rounds:

Single Leg Deadlift, 10 reps per leg

Rest 1 minute

Reverse Plank Lifts, 12 reps

Met-con:

5, 2-minute rounds of:

75 double-unders

Max reps of kettlebell swings

Rest 1 minute between rounds

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