https://www.youtube.com/watch?v=E7m6YD943rI
Warm Up:
OTM-9min Alt
Min1: 10 Jump Squats+100m Run
Min2: 10 Burpees
Min3: 5/5 Reach. Spiderman
All Levels Equipment:
“Chelsea”
OTM-30min
5 Pull Ups (Sub with Rows)
10 Push Ups
15 ASQ
(10 Sit Ups if no pull up bar )
Strength:
OTM-20min
1 CL
:30 OH DB Hold-R Arm
:30 OH DB Hold-L Arm
:30 OH DB Hold-Both
:30 Rest (non-working hand...
https://www.youtube.com/watch?v=n_dyQgDMZCA
Warm Up:
:30 Down dog
:30 Up dog
:30 Pigeon-R
:30 Pigeon-L
X2
No Equipment:
100 Burpees
-FT-
*OTM:5 Box Jumps/Step Ups
Limited Equipment:
CrossFit Open 13.1
40 Burpees to a 6” touch
30 Snatches (75/45)
30 Burpees to a 6” touch
30 Snatches (135/75)
20 Burpees to a 6” touch
30 Snatches (165/100)
10 burpees
Max reps @210/120
17min AMREP
Strength:Pick One
5x5 FSQ
OTM-5min
7 DBL KB...
https://www.youtube.com/watch?v=ER-Qhi5dlBE
Warm Up:
2min Couch Stretch/leg
10 Leg Swings R/L +In/Out
10 Tempo ASQ
10 1-Leg V-Ups
x3
No Equipment:
50-40-30-20-10
Sit Ups
*After Every Round 200m Run
Limited Equipment:
10-1
Box Jump
Clean of any form
Sit ups
Strength:
OTM-7min:2 HPSN
5x5 Press/PP/PJ
Endurance:
OTM-Alt-20min
Odd:10-15 Ca Row/Bike/ski
Even:30 DUs
(sub 100m Run for cals)
Midline: x6
:10 Toe Reaches
:10 Scissor Kicks
:10 Sit ups
:10 Rest
...
https://www.youtube.com/watch?v=VbT0v5NMMEI
Warm Up:
:30 Down dog
:30 Up dog
:30 Pigeon-R
:30 Pigeon-L
X2
All Equipment Levels:
Buy In:800m Run
Then
5 Pull Ups/10 Rows (body rows, back pack, gallon of water, band)
10 Push Ups
15 ASQ
15min AMRAP
Then
Cash Out:800m Run
Strength:
5x5 BSQ
Tabata:20/:10x8
Banded Swings
Endurance:
1000m Row (1600m Run)
2min Rest
750m Row (1200m Run)
1:30min Rest
500m Row (800m Run)
1min Rest
250m Row (400m...
https://www.youtube.com/watch?v=lDQfWPgOrBo
Warm Up
:15 ASQ
:15 Burpee
:15 Jog in place/Jump Rope
:15 Cossack Sqt
X4
No Equipment:
Tabata :20/:10 Alt
Mountain Climbers
Wall Sit + Alt Leg Ext
Step Up+Reverse Lunge
V-Ups
X8 -(32 Intervals)
Limited Equipment:
CrossFit Open 11.3
5min AMREP:
Squat Clean & Jerks
(165/110)
Strength:
2 HPCL+HCL
X6 Sets
Endurance:Pick One
:30/:30 x6 Row/Bike/Ski
100m Sprint :30 Rest x10
Midline:Pick One
3x20/side Pulsing Side Plank
1x100 Russian Twists
...
https://www.youtube.com/watch?v=IlWCFgAVR50
Warm Up:
:15 JJ
:15 ASQ
:15 Reaching Spider-Man
:15 Jump Squat
X4
No Equipment
200m Run
12 Reverse Lunges
9 Backpack Cleans
6 Burpees (2 Wall Walks)
15min AMRAP
Limited Equipment:
12 Calories (35 DUs)
9 DBL DB DL
6 DBL DB HPCL
12 Leg Lifts Over DB
15min AMRAP
Strength:
5x5 DL
or
Tabata :20/:10 x8
Double Dumbbell Deadlifts
4x8/side: RDL+Reverse Lunge
Endurance:Pick One
OTM-30mins
-3-5 Burpees+100m Run
-12-15 Cal...
https://www.youtube.com/watch?v=DjJ0xMw_4Rk
Warm Up:
:20 Lat Jumps
:20 ASQ
:20 Reaching Spiderman
x4
No Equipment:
Partner workout :I go, You go
10 Burpees
10 Box Jumps /Tuck Jumps
10 Jump Squats
10 Box Jumps/Tuck Jumps
20 Rounds (10 per person)
-FT-
Limited Equipment:
Partner workout :I go, You go
10 R-Arm Thrusters
10 Box Jumps /Tuck Jumps
10 L-Arm Thrusters
10 Box Jumps/Tuck Jumps
20 Rounds...
https://www.youtube.com/watch?v=RobWJHGof6Y
Warm Up
:30 Down dog
:30 Up dog
:30 Pigeon-R
:30 Pigeon-L
X2
:15 Jumping Jacks
:15 ASQ
:15 Push Ups
:15 Reaching Spiderman
x4
Option 1: No equipment
1:00 Stations x5
Jumping Jacks
1 Leg RDL
1-Leg V-Ups
Backpack Goblet Squat
Burpees over DB
:60 Rest
Opt 2: Limited Equipment
1:00 Stations x5
1 DB HPCL/J
DB/KB DL
1-Leg V-Ups
Goblet Sqt
Burpees over DB
:60 Rest
Strength:
4x7 FSQ
OTM-6min-Alt Sides
6 curtsey...
Warm Up
Old Man
5 Scap Push Ups
10 Bird Dogs
5 Inch worms in place
15 ASQ
x3
No Equipment:
“Loredo”
24 ASQ
24 Push Ups
24 Walking Lunges
400m run
6RFT
Limited Equipment:
12 Wall Balls/Goblet sqt
6 HSPUs/24 Push Ups
24 Swings/Lunges
400m Run
6RFT
Strength:
4x7 Bench/Floor/Strict Press
4x12 Single Arm Upright Row
Endurance:
3:00/1:00 x5 of
Bike/Row/Ski/Run/Swim
Midline: x4
:15 Plank K2E
:15 Plank
:15 V-Ups
:15 Rest
...
https://www.youtube.com/watch?v=IAUjh7X4LII
Warm Up
2min Couch Stretch/leg
10 Leg Swings R/L +In/Out
10 Tempo ASQ
10 Modified Pistols
x3
No Equipment:
200m Run
20 Step Ups/Box Jumps
20 Sit ups
10min AMRAP
3min Rest
15 Tuck Jumps/30 Box Jumps
30 Bicycles
30 Bulgarian Split Squats
10min AMRAP
Limited Equipment:
10-15 Cal Bike/Row/Ski
20 Sit Ups
10-15 Bent Over Rows/Pull Ups
10min AMRAP
3min Rest
9 DBL DB DL
6 DBL...