Why Val? What we do is hard. CrossFit is hard. Losing weight is hard. Making proper food choices is hard. Committing day after day for years is hard! But that's exactly what Valerie has done. She came to point in her life where she decided the...
Warm Up: Old man :30 Butt Kickers :15 Barbell PCL/J :30 Side Shuffle :15 Burpees x4 "I Will Always Love You" 3 Rds of DT 400m Run 2 Rds of DT 400m Run 1 Rd of DT 400m Run -FT- Round of “DT” 12 DL-9 HPCL-6 S2OH At-Home Version: Substitute DBs for the barbell ...
Warm Up: :30 Squat Hold :30 Plank Hold x3 :15 JJ :15 ASQ :15 Reaching Spiderman :15 Push Ups x4 "Getting Jiggy Wit It" :45/:15 Hurdle Jumps Burpees Step Ups 1-Leg V-Ups Narrow ASQ x6 ...
Warm Up: :15 Butt Kicks :15 High Knees :15 ASQ :15 Push Up X4 :12 Superman :12 Hollow Hold x4 “Vesuvius” 20 PCL (H) 35 Cal Bike/Row/Ski 35 HPSN (M) 35 Cal Row/Ski/Bike 50 Thrusters (L) 800m Run At-Home Version 1 Mile run 30 G2OH 800m Run 15 G2OH -FT- ...
Warm Up: Old man :15 Lat Bar Jump :15 DL :15 HPCL :15 BSQ X4 Strength: OTM-15min 1 PCL "Saint Helena" 400m Run 21 AKBS 12 Burpees 3RFT ...
Warm Up: :15 JJ :15 ASQ :15 Reaching Spiderman :15 Jump Squat X4 400m Run "Fuji" Pick 2: OTM-Alt-20min 15/13 Cal Row 12/10 Cal Ski 10/8 Bike Post WOD Strength: PostWOD:x4 :15 Banded Bicycles :15 Tuck Ups :15 Sit Ups :15 Rest At-Home Version: 400m Run 2min Rest x6 ...
Warm Up: 4 Push Ups 10 Lat Bar Jump 4 Down Dog Toe Touches 4 DL 4 FSQ 7mins Wrist Mobility Strength: E2M x5 5 FSQ -knock the rust off. "Rainer" 100 DUs 40 W. Box step overs (L-M) 40 Hollow Rocks 100 DUs 20 W. Box step overs (L-M) 20 Hollow Rocks -FT- ...
Warm Up: Old Man :15 Plank :15 Push Ups :15 Squat Hold :15 ASQ X4 Banded Pull Aparts "Erebus" Max Rep Push Ups100m Run Max Rep Body Rows 100m Run 10min AMRAP Max Rep Strict Press100m Run Max Rep Bent Over Rows 100m Run 10min AMRAP -No rest btw AMRAPs Post WOD Strength: :20/:10 x6 Banded Oblique Twists :20/:10 x6 Banded Choppers At-Home Version: Max Rep Push Ups 200m...
https://youtu.be/3uaO-vvMPZs Warm Up: Mini Band Walks (inside box) x5-with 5 ASQ after each rd Vaughn Warm Up Strength: E2M x5 5 BSQ -knock the rust off. WOD: :20/:10 X8 not-Alt KB Clean+Reverse Lunge Weighted sit ups KB High Pull+Squat ...
Warm Up: :15 Butt Kicks :15 High Knees :15 ASQ :15 Push Up X4 :12 Superman :12 Hollow Hold x4 "Crossroads" 100m Farmers Walk 15 DB PCL/J (H) 10 Cal Ski 15 Box Jumps 4RFT At-Home Version: 100m Pinch Grip Farmers Walk 25 Plate to G2OH 15 Box Jumps 4RFT ...