April 29th, 2020


April 29th, 2020

CrossFit Black Box – CrossFit

Topic: 6:00AM Zoom WOD
Time: Apr 29, 2020 06:00 AM Eastern Time (US and Canada)
Join Zoom Meeting

Meeting ID: 868 3779 7923
Password: 006233

Topic: 12:00PM Zoom WOD
Time: Apr 29, 2020 12:00 PM Eastern Time (US and Canada)
Join Zoom Meeting

Meeting ID: 837 4270 1265
Password: 013084

Topic: 5:30PM Zoom WOD
Time: Apr 29, 2020 05:30 PM Eastern Time (US and Canada)
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Meeting ID: 872 7065 5515
Password: 012717


Warm-up (No Measure)

60 Sec Pigeon Pose each side

60 Sec Deep Squat Stretch

10 Leg swings, each leg each direction

3 Rounds NFT:

30 Jumping Jacks

10 Alternating Lateral Lunges

10 Scap Push-ups


Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
*If you have a weight vest or body armor, wear it.

Click here for workout demo: https://youtu.be/QeSOYyMznCY


Metcon (AMRAP – Rounds and Reps)

“Death By” – Bear Complex : 1 rep + 1 rep / 1 min

Death By Bear Complex

With a continuously running clock perform:

1 Bear Complex, 115/75 lbs in the first 1 min,

2 Bear Complexes in second 1min,

Etc. Continue the pattern as long as possible until you can no longer complete the required reps in the given minute.

Reps do not have to be done without resting on the ground. Drop from the top and reset is ok here.
1 BC = Power Clean + Front Squat + Push Press (or Thruster) + Back Squat + Push Press from back (or back rack thruster)