Check out our outdoor and Zoom class schedule!
MONDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
TUESDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
WEDNESDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
THURSDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
FRIDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
SATURDAY
CONCRETE JUNGLE GYM- 8 & 9AM
Register for Concrete Jungle Gym-: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782
Log in for ZOOM- Meeting Password- 214698 https://zoom.us
/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09\
WOD
AMRAP 5:
200′ Walking Lunge
200 Meter Wreck Bag Run 35/50 M 25/40
Max Calorie Row in Time Remaining
Rest 5 Minutes
AMRAP 5:
100′ Single Front Rack Dumbbell Walking Lunge 35/50 M 25/40
200 Meter Wreck Bag Run 35/50 M 25/40
Max Calorie Row in Time Remaining
Rest 5 Minutes
AMRAP 5:
50′ Double Dumbbell Front Rack Walking Lunge 35/50 M 25/40
200 Meter Wreck Bag Run 35/50 M 25/40
Max Calorie Row in Time Remaining
GENERAL WARM-UP
6 Minutes For Quality
250 Meter Row
20 Bodyweight Reverse Lunges (10 Each Side)
100 Meter Single Arm Farmers Carry (50 Meters Each)
MOBILITY
Couch Stretch: 1:30 Each Side
AFTER PARTY
3 RNDS
12 MB Dead Bugs
12 Hollow Rocks with MB
12 Straight Legs Over MB
Rest as Needed Between Sets
WORKOUT VARIATIONS
HOME GYM
AMRAP 5:
200′ Walking Lunge
200 Meter Single Dumbbell Farmers Carry 35/50 M 25/40
Max 10-Meter Shuttle Runs In Time Remaining
Rest 5 Minutes
AMRAP 5:
100′ Single Front Rack Dumbbell Walking Lunge 35/50 M 25/40
200 Meter Single Dumbbell Farmers Carry 35/50 M 25/40
Max 10-Meter Shuttle Runs In Time Remaining
Rest 5 Minutes
AMRAP 5:
50′ Double Dumbbell Front Rack Walking Lunge 35/50 M 25/40
200 Meter Single Dumbbell Farmers Carry 35/50 M 25/40
Max 10-Meter Shuttle Runs In Time Remaining
MODIFICATIONS
WALKING LUNGES
- 200′ Unweighted For All Rounds (If No Dumbbells)
200 MED BALL RUN
- Use Other Weighted Object (Sandbag, Dumbbell, Ball)
- 500 Meter Row
- 1,000 Meter Bike Erg
- 400 Meter Ski Erg
- 25/18 Calorie Assault or Echo Bike
- 40/28 Calorie Schwinn Bike
- 300 Meter Trueform or Air Runner
- 30 Shuttle Runs [10 Meters]
MAX CALORIE ROW
- Max Calories Any Machine
- Max Shuttle Runs (10 Meters)
- Max Burpees