Does the cold weather have you stuck inside? Beat the cold-weather blues by taking 20 minutes to warm up with one of Coach Michael's at-home WODs. Be sure to check out all four! It's even better if you can get your friends or family to join in the blood-pumping fun.
M1: 6 Sets: 8 DB Bench - Build 8 DB Split Squat Per side - Build M2: "Chunk! No Captain Chunk!" 8 RFT Option A: 250m Row 6 Single Arm DB CJ 70/50 6 Single Arm DB CJ 10 Wallball 30/20 Option B: 250m Row 6 Single Arm DB CJ 50/35 6 Single Arm DB CJ 10 Wallball 20/14 Option C: 250m Row 6 Single Arm DB CJ 35/20 6 Single Arm DB CJ 10 Wallball 14/10
M1: Snatch Complex Option A: 1 Hang + 1 Snatch 2x1@75% 3x1@80% Option B: 1 Power + 1 OHS 2x2@65% 3x1@70% Option C: 3 Hang Muscle Snatch + 3 OHS or 6 OHS Lunge Build from empty bar, increase as form allows M2: "Just hold on we're going home..." 10 Min AMRAP Option A: 6 KB Snatch Right Side 70/53 50ft Overhead Walk 12 TTB 6 KB Snatch Left Side 50ft Overhead Walk Option B: 6 KB Snatch Right Side 53/35 50ft Overhead Walk 12 K2E/Knee Raise 6 KB Snatch Left Side 50ft Overhead Walk
Sunday HERO WOD Major Alan R. Johnson, 44, of Yakima, Washington, died January 26, 2007, in Balad, Iraq, of wounds suffered when an improvised explosive device detonated near his Humvee at Muqdadiyah, Iraq, the same day. He was assigned to the 402nd Civil Affairs Battalion, Tonawanda, New York. Johnson first entered the Army October 31, 1980, as a North Dakota Army National Guardsman specializing in Army engineering. He enlisted into the Army National Guard for a five-year to
M1: Muscle up + Kip Work Option A: 15 Min AMRAP Not for rounds 3/1 RMU 3 Strict Dip 10 Hollow Rock Option B: 15 Min AMRAP Not for rounds 5 Scap Pull up 5 Kip Swing 5 Kipping Pull up 10 Hollow Rock *Scale this as much as needed* Option C: 15 Min AMRAP Not for rounds 5 Scap Pull up :15 Active Hang 5 Kip Swing 20 Hollow Hold M2: "Started From the Bottom" For Time 21-15-9 Option A: Squat Clean 115/85 C2B Option B: Squat Clean 95/65 Pull up/Banded Pull up Option C: Squat Clean/FS
Choosing my own husband for an athlete profile isn't so much husband favoritism as it is poor planning on my part. But this guy is a little erratic on his gym attendance so I thought it would be good to give everyone a little more info on Mr. Tuck Your Sweatpants Into Your Socks. 1. How long have you been doing CrossFit? 7 years 2. What was your fitness/athletic background before starting CrossFit? I was a multi-sport high school athlete with an awesome strength and speed pro
M1: Hand Stand Push up Work 16 Min AMRAP - For Quality Option A: 2-3 Strict HSPU 50ft Mixed Overhead Walk 10 DB Butterfly Raise *Alternate Mixed overhead walk each round* Option B: 2-3 Abmat Assisted Strict HSPU or Strict Box HSPU 50ft Mixed Overhead Walk 10 DB Butterfly Raise Option C; 2-3 Pike Push Up 50ft Mixed Overhead Carry 10 DB Butterfly Raise M2: "Buns & Guns" 12 Min AMRAP Option A: 250m Row 4 DB Power Clean 70/50 per hand 8 Front Rack DB Lunge Option B: 250m Row 4 DB