Happy holidays everyone! A lot of you are traveling and in locations that aren’t ideal for throwing around barbells, so here are a list of 5 workouts you can do on your own. Please start with workout 1 and then do 2 and so on (they get progressively harder). These workouts should be easily scalable to family members. Drop the reps and get them to workout with you!
If you complete all of them before Monday when we re-open, you are awesome.
WOD 1: 50 Air Squats, 10 Hand Stand Pushups, 50 Air Squats, 10 Hand Stand Pushups (sub is regular pushups)
WOD 2: 100 Burpees for Time
WOD 3: 100 Situps, 100 Pushups, 100 Airsquats
WOD 4: 3 Rounds of 30 Walking Lunges, 30 Crab Walks, 30 Bear Crawls (try to use the distance from the walking lunges for everything else)
WOD 5: 50 Air Squats, 50 Burpees, 50 Situps, 50 Jumping Squats
WOD 1 – 3:17, HSPU not full range of motion.
WOD 2 – 9:20
Didn’t see this before we went out, so Lydia did our own WOD at a globo:
40-30-20-10 pushups/squats/row for calories
11:10
WOD 1: 3:26 (NFROM, 2 abmats)
Crossfit Works WOD: tabata sprints (count lengths of gym — one length is just over 60m) … felt a lot like a game of “red light, green light”
14.5 lengths
THEN, after 2 min. rest, sprint that number lengths for time: 2:43
@ home wod:
4 rds for time
10 air squats
10 push ups
20 shoulder press, #35 kettlebell, 10 on each side
20 thai kicks, 10 on each side
12:30
Christmas Day WOD 1 – 3:23 subbing regular pushups and channeling my inner Hillary for squats.
10 rnds for time of 10 burpees, 15 squats and 20 double unders…18:01
Did a slightly modified Angie as I’m trying to avoid presses for awhile:
– 100 pull-ups (using a doorway bar–can’t kip for shit)
– 100 16 kg kettlebell swings
– 100 sit-ups (kettlebell anchored)
– 100 squats
27:11
Sat:
1 hr athletic conditioning
5×5 back squat: 165×2, 175×3
5×5 shoulder press: 110×2, 115×3
Wanted to get out and enjoy the warm weather (it’s 55 in South Carolina). Ran to a park, then:
100m sprint, 5 L pullups, 100M, 5 pullups, 100M 20 pushups, 100M, 20 pushups, 800M jog.
WOD 2- 12:17 (oy vey)
WOD 3- 12:30 (did too soon after the 100 burpees so did all pushups from knees)
Really could have used someone yelling at/encouraging me for both of these, I’m sure.
Maybe Kyle can post some mp3s of him saying stuff like “Push it!!!” and “Chest up guys!” that we can loop during our workouts while away 🙂
That post was made by Jason
SP 3-3-3-3-3: 65, 70, 75 (PR!), 75 (2), 70
BP 5-5-5-5-5: 65, 75, 75, 80, 85
and because there is no ‘awesome’ without ‘me’…
WOD 4– 5:18
WOD 5– 9:41
I have not been able to come to the gym and won’t until this Saturday so today I did WOD 3 from above: 100 situps, 100 push-ups (knees), 100 air squats: 15:20
WOD 1 3:54 (sub knee push up made myself touch my nose to floor each time)
Wod #5 50 Air squats , Subs only 30 burpees, 50 sit ups and 50 jump squats
9:53