HOME WODS

We know it is not always possible to make it into the gym for your daily workout.  Whether you are stuck at home or out traveling, now you don’t have any excuses for missing a workout!  We’ve tried to use minimal equipment that is (hopefully) commonly found while traveling or something you have at home.  If something is listed as weighted, get creative if you have to!  Functional fitness could include lifting lighter hand weights, gallon jugs, or even small children, lol!

UPCOMING EVENTS

Sat, October 21st
Director’s Cut Competition

 

WOD #12

AMRAP TRIPLET
AMRAP 5 minutes
10 Dumbbell Strict Press (Weight=Challenging but unbroken)
12 Weighted Lunges
*Rest 2 Minutes*
AMRAP 5 minutes
10 Dumbell Push Press (Heavier Weight than Strict Press)
12 Sit Ups
*Rest 2 Minutes*
AMRAP 2 minutes
MAX Air Squats

WOD #11

TABATA TRIPLET
4 ROUNDS
20 Sec. of Air Squats
10 Sec. of Rest
4 ROUNDS
20 Sec. of Pushups
10 Sec. of Rest
4 Rounds
20 Sec. Hollow Rock Hold
10 Sec. of Rest

WOD #10

“Burpee Burner
From CrossFit NorCal
For 10 Minutes
Complete 6 burpees every 30 seconds
Immediately after
Run 1 Mile For Time

WOD #9

MetCon:
50 Double or 75 Single Unders
25 Hang Dumbbell Power Cleans+ Push Press(50/35)
50 Double or 75 Single Unders
25 Weighted Front Squats (50/35)
50 Double or 75 Single Unders
25 Weighted Front Squats (50/35)
50 Double or 75 Single Unders
25 Hang Dumbbell Power Cleans+ Push Press(50/35)
50 Double or 75 Single Unders
* If you do not have a rope at home, you can lay a towel or something on the ground and do quick lateral jumps over the towel

Home WOD #8

MetCon:
3 Rounds for Time
10 Man Makers
10 V-Ups
10 Alternating Weighted Lunges
*Man Maker = Push Up, Row Right, Row Left, Clean, OH Press
*Use heavy set of dumbbells. Up to (50,35)

Post WOD Strength:
Plank Hold Tabata (8 Rounds 20 Seconds On 10 Seconds Off.
*Advanced Option: Make Extended Plank Hold.

Home WOD #7

MetCon:
4 Rounds of 40 Seconds On/20 Seconds Off
Jumping Squats
Pike Sliders
Burpees
Sit Ups
Reverse Burpees

Score each movement separately.
Score is total combined reps for each movement.

Post WOD Strength:
1 1/4 Squat (5x5)
*Use heaviest weight available up to (50,35)

Home WOD #6

MetCon:
8 Minute AMRAP
10 Star Jumps
15 Sit Ups
20 Squats
*Rest 2 Minutes*
4 Minute AMRAP
5 Star Jumps
10 Sit Ups
15 Squats

Post WOD Strength:
Weighted Tempo Squat (5x4) at 5311
*Lower for 5 seconds, 3 second pause at bottom, 1 second to stand, 1 second pause at the top.
*Every squat should take about 10 seconds.

Home WOD #5

MetCon:
6 Rounds for Time
20 High Knees
10 Burpees
5 Push Ups
*Rest 1 minute between rounds.
*Each round should be a sprint.

Post WOD Strength:
Plank Tabata
20 Second Hold/10 Second Rest
Forearm Side Plank – Alternate sides.

Home WOD #4

MetCon:
For Time
21-15-9
V-Ups
Dumbbell Thrusters
Pike Sliders
*Use weights up to (45,30)

Post WOD Strength:
Weighted Tempo Squat (5x5) 5311
*Lower for 5 seconds, 3 second pause at bottom, 1 second to stand, 1 second pause at the top.
*Every squat should take about 10 seconds
*These should be done as heavy sets if weight is available.

Home WOD #3

MetCon:
Tempo Run 32 Minutes
Run in 4 minute intervals, alternate between Slow, Medium, Fast
Every 4 Minutes stop and do 10 Push Ups
Example:
Minutes 0-4 Slow Pace @ 4 Minutes 10 Push Ups
Minutes 4-8 Medium Pace @ 8 Minutes 10 Push Ups
Minutes 8-12 FAST Pace @ 12 Minutes 10 Push Ups

Post WOD Strength:
3 Sets of 1 Minute Front Plank Holds
*Can be in push up position or can modify and do on forearms.

Home WOD #2

MetCon:
10-9-8-7-6-5-4-3-2-1
Burpees
2-4-6-8-10-12-14-16-18-20
Sit Ups
*Alternate Movements

Post WOD Strength:
Seated Dumbell Press (4x8)
Use weight to make last 3 reps challenging.

Home WOD #1

MetCon:
10 Rounds For Time:
10 Walking Lunges
10 Push Ups
Use Weight for Lunges if available.  Suitcase Cary preferred. Up to (50,35)

Post WOD:
100 Sit Ups for Time