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,…

Home Workout WOD: EMOM x 12 even min (0, 2, 4, 6, 8, 10) – 10-14 Hamstring work (hamstring curls, banded curls, glute ham raises) odd min (1, 3, 5, 7, 9, 11) – 12-15 V-Up (weighted, unweighted, tucks) WOD: 3 rounds perform as many reps as possible: 1 min – tricep push up (sub…

Home Workout Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 15 KBS 20 Glute Bridges 15 Backpack Bent Over Rows OR 16 DB/KB Bent Over Rows (8R/8L) *If you have a rig at home, substitute pull ups for Bent Over Rows *Equipment for Workout: KB, DB, milk or laundry detergent Jug, barbell

Home Workout WOD: 15 Min AMRAP 10 Push Ups 20 Jumping Squats 30 Atl Jumping Lunges 20 Jumping Squats 10 Push Ups 100 DU OR Scale to 1 Run Around the Block *If you’d like to spice it up a bit, complete workout with a weight vest of some sort – i.e. traditional weight vest,…