At Home WODs:

2020-09


Dumbbell

Warm Up: 2 Rounds

– 40 DB Toe Taps
– 10 Lateral Hops Over DB
– 5 Hang Clean and Jerk (right)
– 5 Hang Clean and Jerk (left)

WOD: 8 Rounds For Time

– 12 Alternating DB Squat Clean
– 12 Shoulder To Overhead (6 per arm)
– 200m Run

Demo Video

Kettlebell

Warm Up: 2 Rounds

– 10 Deadlift
– 10 Russian Swing
– 10 Alternating Leg Swing Toe Touch
– 0:30 Hollow Flutter

WOD: For Time

– 50 KB snatch
– 100 KB Toe Taps
– 40 KB snatch
– 80 KB Toe Taps
– 30 KB snatch
– 60 KB Toe Taps
– 20 KB snatch
– 40 KB Toe Taps
– 10 KB snatch
– 20 KB Toe Taps

Demo Video

Med Ball

Warm Up: 3 Rounds

– 10 Supermans
– 10 Alternating Scorpion Stretch
– 10 Hollow Ups
– 10 Alternating Iron Cross Stretch
– 15 Air Squats
– 5 Push Up + Down Dog

WOD: 5 Rounds For Time

– 20 Jumping Deadlift
– 0:30 Right Shoulder Med Ball Squat Hold
– 10 Strict HSPU (Scale to 5 HSPU / HRPU)
– 0:30 Left Shoulder Med Ball Squat Hold

Demo Video

D-Ball

Warm Up: 2 Rounds

– 12 Air Squats
– 6 Burpees
– 4 D-Ball Clean and Jerk

WOD: D-Ball “DT”
5 Rounds For Time

– 12 Deadlift
– 9 Hang D-Ball To Shoulder
– 6 Shoulder to Overhead

Demo Video

Box

Warm Up: 2 Rounds

– 6 Alternating Box Step Ups
– 4 Box Jumps (low)
– 12 Box Push Ups
– 6 Box V-Ups

WOD: AMRAP 15:00

– 12 High Box Jumps
– 15 Box Dips
– Accumulate 1:00 V-Sit Hold

Demo Video

Barbell

Warm Up: 2 Rounds

– 6 Hang Clusters
– 4 Bar Facing Down Ups
– 2 Bar Facing Burpees

WOD: CrossFit Open 14.5
For Time: 21-18-15-12-9-6-3

– Thrusters
– Bar Facing Burpees

Demo Video

Rower

WOD: Concept 2 Workout of the Day

As it turns out Concept 2 offers free workouts which are updated every day.

They also offer 3 options depending on how much time you have available.

Follow the link below to check out their programming!

Concept 2 WODs

Assault Air Bike

Warm Up: 1 Round
1,2,3,4,5,4,3,2,1

– Push Ups
– Sit Ups
– Air Squats

WOD: For Completion 

8:00 @ slightly challenging pace
*1:00 Pedaling Backwards @ Recovery Pace

6:00 @ +2 RPM
*1:00 Pedaling Backwards @ Recovery Pace

4:00 @ +3 RPM
*1:00 Pedaling Backwards @ Recovery Pace

2:00 @ +4 RPM
*1:00 Pedaling Backwards @ Recovery Pace