Warm Up:
Old man
:15 JJ
:15 ASQ
:15 Reaching Spiderman
:15 Jump Squat
X4
Plank Series
“Big Floyd”
800m
25 DL (135/95)
25 Burpees
800m
25 Sq CL (135/95)
25 Burpees
800m
25 PP (135/95)
25 Burpees
800m
25 Cluster (135/95)
25 Burpees
“Big Floyd” is a CrossFit WOD named after George Floyd, an unarmed man who died from a Minneapolis police officer kneeling on...
Warm Up:
Rowling
-10 Frames
-Burpee for every Meter over/under
"Happy Hour"
40 Cal Row
30 1-Leg V-Ups
20 Box Jump
4RFT
At-Home Version:
600m Run/ 100m Swim
30 1-Leg V-Ups
20 Step ups
4RFT
...
Strength
E2Mx4
5 FSQs
-From the floor
"Recon"
5 PCL (L-M)
5 Burpees over the bar
10 Cal Ski
12min AMRAP
...
Warm-Up:
Running Drills *In Place
-get ballistic
Then
10 Narrow ASQ
5/5 Pulsing Lunges
20 JJ
x3
"Cardio is Overrated"
500m Row
400m Run
*weather permitting
20min AMRAP
Post WOD:
Coach Led Cool down
At-Home Version:
5k Run
...
https://www.youtube.com/watch?v=jFMTFaQI21E
Warm Up:
Old man
:15 JJ
:15 ASQ
:15 Reaching Spiderman
:15 Jump Squat
X4
Plank Series
"Blame Cramer"
E3M-30mins
5 Man Makers (L-M)
At-Home Version:
Same if you have DBs/ KBs
-If barbell only do:
3 Complexes: DL+CL+FSQ+J
E3M-30min
...
https://www.youtube.com/watch?v=_TiOKYW0sEo
Warm Up:
30 Single unders
5 ASQ
5 Jump Squats
10 Down Dog Toe Touches
5 V-Ups
6min AMRAP
"Spit Shine"
Buy-In:75 DUs
7 DBL KB FSQ (M)
14 Sit Ups
7 Rds
Cash Out:75 DUs
Post WOD:
:20/:10 x8 Turkish Sit Ups
At-Home Version:
Buy-In:75 DUs
7 Goblet Squats
14 Sit Ups
7 Rds
Cash Out:75 DUs
...
https://www.youtube.com/watch?v=LjBGehgqZH4
Warm Up:
Old Man Warm up
OTM-5min
DL+HHPSN+BTN PP+OHS
Strength:
OTM-12min
1 PSN
“Adrenaline Rush”
8 DB SN (H)
10 Cal Ski
8 Burpees
10min AMRAP
At-Home Version:
8 DB/KB SN (H)
10 Cal Ski
8 Burpees
10min AMRAP
...
Warm Up:
Old Man Warm up
6 Cal Ski
10 ASq
6 Inch Worm+Push Up
6 1-leg V-Ups
5min AMRAP
"8 Mile":
OTM-20min-Alt
10/12 Cal Ski
25 Tuck Ups
40 DUs
10 Burpee Box Step Overs
Coach Led Cool Down
At-Home Version:
OTM-20min-Alt
150m run
25 Tuck Ups
40 DUs
14 Burpee
...
Warm Up:
5 Inch Worm with a Push-Up
10 Air Squats
20 Single Unders
20 1 leg Single Under - R
20 1 Leg Single Under - Lsub 40 JJ)
X 2
No Equipment:
:20/:10x8 not alternating
Jumping Jacks
Lunges
Sit ups
Burpees
Limited Equipment:
:20/:10x8 not alternating
DUs
Weighted Lunges
Sit ups
Step ups
Strength:
6x2 FSQ
Endurance:
1 Mile Run
-3min rest
800m Run
-3min
Rest
X2
Midline:
15 hollow rocks
10 tuck...
https://www.youtube.com/watch?v=NEXlxRJrflg
Warm Up:
Old man
:15 Jump Jacks
:15 ASQ
:15 Reaching Spider-Man
:15 jump squats
X4
No Equipment:
5-10-15-20...