Home Workout WOD: 3 Rounds -CAP 17 Mins EMOM Max Rep Rep Sprawl Air Squat Push Ups Sit ups Sprawl With Double Punch Rest 1 minute then Tabata: CORE On your back leg lifts open and close no touching the floor ( hover 6 Inch off floor and again at 16 inch off floor) Alternate…

Home Workout Warm Up: 3 Rounds of 10 Kang Squats 10 Worlds Greatest Stretch ( https://youtu.be/-CiWQ2IvY34 ) 10 Sit Ups Strength: E2MOM for 10 mins 10 reps of Floor Presses (2 DB or 2 object of your choice) WOD: 4 Rounds for Time 16 KB Swings 16 Jumping Lunges 16 V-Ups

Home Workout Warm-up: AMRAP in 6 minutes of 30 Jumping Jacks 20 Air Squats 10 Alternating Single Arm Side Plank (Look at hand in the air) WOD: For Time -CAP 16 minutes 150 Single Arm Dumbbell Thruster 35/50/object EMOM (on top of the minute) 5 Lateral Burpees over Dumbbell Scaled Version: 150 Squat Jumps EMOM…

Home Workout Warm UP: 5 Rounds :15 sec Jumping Jacks :15 sec Air Squats :15 sec Push Ups :15 sec Mountain Climbers Strength: 10 Reps of Single Leg Romanian Deadlifts with weights EMOM for 6 minutes (1 min on each leg) WOD: 5 Rounds for Time 40 Seal jacks 7 Step Left Lateral Plank Walk…

Warm Up: 3 Rounds Tabata 20 sec work/10 sec rest :20 sec Hop in Place or hop on plate :10 sec rest :20 sec Scapula Push Ups :10 sec rest :20 sec Air Squats :10 sec rest :20 Squat Thrusts :10 sec rest WOD: For time -CAP 15 Minutes 100 double-unders 21 burpees 75 double-unders…

Home Workout FRRIIIDDAAAAYYYYY Stretches Mobility Work Coaches Choice Warm-up: 5 Round 10 Ground to over head 20 Plank Position Shoulder Taps Strength 10 Min EMOM 10 Sumo Deadlift High Pull Weighted Object 10 Pedlay Row Weighted Object WOD: 10 Min Emom 3 Burpee On Top of The Min with remaining sec Max Rep Hand Release…

Home Workout Warm-up: Tabata 20/10 20 sec Spiderman hold (10 each leg) 10 sec rest 20 sec jumping jacks 10 sec rest 20 sec cross carry hold right (with db or object) 10 sec rest 20 sec cross carry hold left (with db or object) Cross carry is a static hold to work on shoulder…

Home Workout Cardio vs. Core Warm-up: 2 rounds Downward dog calf stretch (30 secs each leg) Cat and Cow Stretch (30 sec cat, 30 cow) 6 power shuffles (3 right 3 left) 10 toy soldiers 5 burpees WOD A: Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Scaled, single unders or double tap jumps WOD B: 4X 3…

Home Workout Hello Legs Warm-up: 5 Rounds 20 Sec Air Squat 10 Sec Rest 20 Sec Push Up 10 Sec Rest 20 Sec Burpees 10 Sec Rest Strength: 10 Min Emom Odd : Max Squat Static Hold at bottom position Even : 30 Sec Descending Squats And 30 Sec Ascending Squats WOD: 15 Min AMRAP…

Home Workout Support Your Local Box Workout #1 Fundraiser WODs raising money for local CrossFit gyms. Go to games.crossfit.com/open to register and donate. Warm-up: 2 rounds of 10 burpees 10 kang squats 10 shoulder rolls (with or without long cylindrical object such as a broomstick) 10 around the worlds (5 right, 5 left with or…