Month: October 2014

Home Workout Warm-up: Tabata 20/10 20 sec Spiderman hold (10 each leg) 10 sec rest 20 sec jumping jacks 10 sec rest 20 sec cross carry hold right (with db or object) 10 sec rest 20 sec cross carry hold left (with db or object) Cross carry is a static hold to work on shoulder…

Home Workout Cardio vs. Core Warm-up: 2 rounds Downward dog calf stretch (30 secs each leg) Cat and Cow Stretch (30 sec cat, 30 cow) 6 power shuffles (3 right 3 left) 10 toy soldiers 5 burpees WOD A: Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Scaled, single unders or double tap jumps WOD B: 4X 3…

Home Workout Hello Legs Warm-up: 5 Rounds 20 Sec Air Squat 10 Sec Rest 20 Sec Push Up 10 Sec Rest 20 Sec Burpees 10 Sec Rest Strength: 10 Min Emom Odd : Max Squat Static Hold at bottom position Even : 30 Sec Descending Squats And 30 Sec Ascending Squats WOD: 15 Min AMRAP…

Home Workout Support Your Local Box Workout #1 Fundraiser WODs raising money for local CrossFit gyms. Go to games.crossfit.com/open to register and donate. Warm-up: 2 rounds of 10 burpees 10 kang squats 10 shoulder rolls (with or without long cylindrical object such as a broomstick) 10 around the worlds (5 right, 5 left with or…

Home Workout Warm-up: 4 Rounds 5 Inch worms with push up 5 Sec descending squats 5 Double tap jumps After 5 second descend, explode upwards from bottom squat position WOD: 15 min AMRAP 20 Rocket lunges (10 L/R) 5 sprawls/up downs 20 Mountain climbers 5 sprawls/up downs 20 pulse squats 5 sprawls/up downs

Home Workout WOD: Burpees & Thrusters Burpees 10-9-8-7-6-etc Thrusters 1-2-3-4-5-6-etc Burpees descend as thrusters ascend. ex. 10 burpees then 1 thruster, 9 burpees then 2 thrusters, etc etc Thrusters should be used with two objects at the front rack position. Weights should be challenging.   WOD: 2021 Abs 30 Crunches 20 Bicycle Crunches 30 wind…

Home Workout WOD: For Time 21-15-9 Front squats Jumping alternating lunges V-ups Front squats can be used with a weighted back pack, duffel bag or two object held at front rack position

Home Workout Warm up (Time) Dynamic Warm up Today’s WOD will be a heavy dose of conditioning. We will take our time on warming up to perform with efficiency. Filthy Fifty (Sheltered Edition For Time): 50 Reps of each movement High Knees Air Squats Star Jacks Push ups Alternating Lunges M. Climbers Sit ups Lateral…

Home Workout WOD: For Time Run out 10 Min Rest 2 Min (look at the scenery!) Run back 1 squat burpee for ever second you are late WOD: AMRAP 15 5 Push Ups 10 Sit Ups 15 Air Squats 20 DU/Jumping Double Taps Want to spice it up? Use a weight vest, weighted back pack,…