Warm Up:
Old man
:20 Jumping Jacks
:20 Burpees
:20 Jump Squats
x4
No Equipment:
CrossFit.com Mod
10 ASQ
9 G2OH-R
10 Push Ups
9 G2OH-L
10min AMRAP
Limited Equipment:
CrossFit.Com Event
10 ASQ
9 R-DB SN
10 Push Ups
9 L-DB SN
10min AMRAP
Strength:
OTM-12min
Halting Snatch/Clean
4x7 BSQ
OTM-10min
10 Swings
Endurance:Pick One
1k Row 3min Rest x5
30 Cal Bike 2min Rest x5
1 Mile Run 30 ASQ x3
Midline:
:15...
https://www.youtube.com/watch?v=mVlDl8Aq8Ws
Warm Up
:15 No push up burpee
:15 Reaching Spiderman
:15 High Knees
:15 ASQ
x4
No Equipment:
800m Run
100m Farmers Walk/Odd object carry
40 Burpees over an object
40 V-Ups
100m Farmers Walk/Odd object
80 Chair step ups
100m Farmers Walk/Odd object
800m Run
-FT-
Limited Equipment:
100m Farmers Walk
80 Calories
40 Plate Burpee to OH
100m Farmers walk
40 T2B/V-Ups
80 Step Ups
100m...
https://www.youtube.com/watch?v=Vlx2Hm2iMjA
Warm Up
Old man
:20 Run In Place
:20 Burpees
:20 Jump Squats
x4
No Equipment:
3:00/1:00 x5
3 Box Jumps
6 ASQ
9 Sit Ups
Limited Equipment:
3:00/1:00 x5
3 Box Jumps
6 Wall Balls/Swings
9 Sit Ups
Strength:
4x10 FSQ
OTM-10min- Pick One
15 Banded KB Swings
12 Wall Balls
Endurance:
Every :45 x20 100m Run
20 Cal Sprint :45 Rest x7
Midline:
1 x50/side
Side Bends
-Band or DB/KB
*if...
https://www.youtube.com/watch?v=_NLRc-yilgA
Warm Up
30 Down dog
:30 Up dog
:30 Pigeon-R
:30 Pigeon-L
X2
:15 Run in place
:15 Jump Squats
:15 No push up burpee
:15 Reverse Lunge
X4
Option 1: No equipment
1 Mile Run
100 ASQ
100 1-Leg RDL
800m Run
50 ASQ
50 1-Leg RDL
400m Run
25 ASQ
25 1-Leg RDL
-FT-
Opt 2: Limited Equipment
2k Row ( or 1 Mile Run)
60 Goblet...
https://www.youtube.com/watch?v=QmBh5NVjBiw
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
Push Ups
Pistols
1-Leg V-Ups
Backpack Clean
Mountain Climbers
:60 Rest
Opt 2: Limited Equipment
1:00 Stations x5
Man makers
Pistols
1-Leg V-Ups
Med Ball Clean
(or single DB sqt CL)
Mountain Climbers
:60 Rest
Option 3 Strength:
5x3 S2OH
-each side if...
https://youtu.be/9XYJCeQBtL8
Warm Up
15 Jumping Jacks
10 Jumping Lunges
5/5 Scap Push/pull ups
3x
15 HS/plank hold
5 Burpees
5 V- Ups
3x
Option 1: No Equipment
Part 1:
20 Shoulder Taps (3 Wall Walks)
20 Backpack/Gallons of milk curls
10 Chair Dips
20 Donkey Kicks (each leg)
12min AMRAP
Part 2:
6 Backpack/Gallons of milk Rows (6 banded)
12 FR Reverse Lunge
6 HSPU/12...
https://www.youtube.com/watch?v=CfUfwGQi0xg
Warm Up:
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
OTM-20mins
Odd:10-15 Burpees
Even:15 Low Jumps + 15 Sit Ups
Opt 2: Limited Equipment
OTM-20min
Odd:3-5 Devil Presses
Even:12-15 Cal or 30 DUs
(Mod:30 low jumps
Option 3 Strength
2 Strict Press+3 Push Press+4 Jerks
E3M x5-increasing...
https://www.youtube.com/watch?v=AZpVQsBUcXw
Warm Up
Old Man
2min Couch Stretch/leg
10 Leg Swings R/L +In/Out
10 Tempo ASQ
10 Modified Pistols
Option 1: No equipment
400m run
50 Lunges
25 Jump Squats
200m Run
40 Lunges
20 Jump Squats
200m Run
30 Lunges
15 Jump Squats
400m Run
-FT-
Opt 2: Limited Equipment
40 Lunges w/DBL DBs
20 Goblet Sqts w/1DB
30 Lunges w/DBL DBs
15 Goblet Sqts w/1DB
20 Lunges...
https://www.youtube.com/watch?v=XSvxf0BVuuE
Warm Up:
Old Man
5 Scap Push Ups
10 Bird Dogs
5 Inch worms in place
x3
Gymnastics Warm Up
https://www.youtube.com/watch?v=R7A_iiZ1jQI&feature=youtu.be
Option 1: No equipment
EMOM: 20mins
5 Tuck Ups
10 Push Ups
10 Shoulder Taps
10 ASQ
Modifications
4 1-leg V-Ups
3-5 Push Ups
6 Shoulder Taps
10 ASQ
*Same time format
Opt 2: Limited Equipment
EMOM:20min
Min1: 10 DB Front Squats
Min2: 10 Push Ups on...
https://www.youtube.com/watch?v=kN_ubagQFyU
Warm Up:
Old Man
KB Flow Warm Up x4-5
https://www.youtube.com/watch?v=l8cKJN35FMM&feature=youtu.be
Option 1: No equipment
:20 Dog Down Beast
:20 Dragon Flags
:20 Alt Jumping Lunges
:60 rest
6 Rounds
Opt 2: Limited Equipment
5 Jump Squats
4 Push Ups
3 Swings
2 OH Press
3 sets
1-2mins rest
4 Rounds
Endurance:
200m run
1min Rest x10
Or
250m Row
1min Rest x10
Option 3 Strength: Barbells or Dumbbells
E2M...