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Total Reps

04 December 2020 *Corpus Christi

[Warm up:] 5:00 Clock: 10 Lunge Elbow to the Floor (Total) 20 Flutter Kicks (Each Leg) :30 Handstand Hold or Plank Hold [Workout:] Scaled 4 Sets - 3min AMRAP: 30 Sit Ups 20 Alternating Jumping Lunges (Total) Max Hand Release Push Ups -Rest 1 Minutes B/T Sets- [Workout:] RX 4 Sets - 3min AMRAP: 30 Sit Ups 15 Goblet Squats *w/KB Max Strict/Kipping Handstand Push ups -Rest 1 Minutes B/T Sets- [Workout:] RX + 4 Sets - 3min AMRAP: 30 GHD Sit Ups 3/2 Legless Rope Climbs Max Strict Handstand Push ups - Rest 1 minute B/T Sets [Accessory:] - 3 Sets: 10 Upright Rows (Each Side) 10 Lateral Box Step Ups (Each Side) 20 Supermans [Bonus Stretching:] :30 Achilles Stretch (Each Leg) 1:00 Pigeon Stretch (Each Leg)
Dec 4, 2020
Max Distance

03 December 2020 *2020/11/27

[At Home Workout:] CrossFit HQ: 201127 Run for 35min *Every 5min perform 15xBurpees [At The Box Workout:] *Machine of Choice for 35min *Every 5min perform 15xBurpees
Dec 3, 2020
For Time

02 December 2020 *Jackie, but not Jackie Jackie.

[Warm up:] - The Line is mine. 15m of EACH: walk on toes walk to toes backwards walk on heels walk on heels backwards *30 sec HS Hold 2x walk feet turned out 2x walk feet turned in *30 sec HS Hold lunge walk-arms reach overhead lunge walk - torso twist towards forward leg *30 sec HS Hold 2x butt kickers 2x high knees *30 sec HS Hold bear crawl forward & backwards bear crawl left & right *30 sec HS Hold Lunge forwards & backwards *stay LOW *30 sec HS Hold -Then- 2 Rounds: 10/10 Big Arm Circles 10 Air Squats [Workout:] Scaled For time: 800m Run 100 Air Squats 50 S-arm DB STOH *Total [Workout:] RX For time: 800m Run 100 Single Arm Dumbbell Thrusters 50 Pull-ups [Accessory:] "Ab Burner" 2 Sets: :30 Alternating Leg V-Ups :30 Russian Twists :30 Flutter Kicks -Rest 1:00 B/T Sets- Bonus Stretching: 1:00 Toe Touch Stretch 1:30 Pancake Stretch
Dec 2, 2020
Total Reps + Time

01 December 2020 *But, it looked so easy!

[Warm up:] 2 Rounds: 400m Run 10xKnees to elbows 15xBurpee transitions 20xAir squats 15xDownward dog transitions 10xInch worms w/chin up [Workout:] Scaled 1) 10min AMRAP: 10 Box Jumps/Step-ups 10 Push Ups 5 Toes to KB @15:00min - For time: 40 Toes to KB 40 Push Ups 40 Box Jumps/Step-ups *8min T-cap [Workout:] RX 10min AMRAP: 10 Box Jumps (24/20) 10 Push Ups 10 Toes to Bar @15:00min - For time: 40 Toes To Bar 40 Push Ups 40 Box Jumps (24/20) *8min T-cap
Dec 1, 2020
Total Reps

30 November 2020 *Happy Happy Richie Rich

Teams of 2: [Workout:] RX 40min AMRAP: 400m Run *Together 40 Deadlifts@100/70kgs 40 Hand Stand Push-ups 40 KB Swings@32/24kgs 40 Wall Balls@15/10kgs [Workout:] Scaled 40min AMRAP: 400m Run *Together 40 Deadlifts@60/45kgs 40 Hand Release Push-ups 40 KB Swings@16/12kgs 40 Goblet Squats *w/KB
Nov 30, 2020
For Time

28 November 2020 *What do you mean, AGAIN?

[Warm up:] The line is mine. 15m of EACH: walk on toes walk to toes backwards walk on heels walk on heels backwards *30 sec HS Hold 2x walk feet turned out 2x walk feet turned in *30 sec HS Hold lunge walk-arms reach overhead lunge walk - torso twist towards forward leg *30 sec HS Hold 2x butt kickers 2x high knees *30 sec HS Hold bear crawl forward & backwards bear crawl left & right *30 sec HS Hold Lunge forwards & backwards *stay LOW *30 sec HS Hold Then, 2 Rounds: 30 Plate Hops 10 Air Squats [Workout:] Scaled 5 Rounds: 200m Run 12 Box Jumps Or Tuck Jumps rest 5:00min For time: 1000m Run 60 BJ's or Tuck jumps [Workout:] RX 5 Rounds: 200m Run 12 Double Dumbbell Thrusters rest 5:00min For time: 1000m Run 60 DBL DB Thrusters
Nov 28, 2020
Total Reps

27 November 2020 *#THATSUCKED

[Warm up:] 3 Rounds: 1:00 Machine/Marching 20 Bicycle Kicks :30 Plank/Handstand Hold [Workout:] Scaled 3 Sets: 1:00 Max Reps Alternating Box Step Ups 1:00 Max Reps Chair/Box Dips 1:00 Max Reps Alternating Leg V-Ups 1:00 Max Reps Walking Plank 1:00 Rest [Workout:] RX 3 Sets: 1:00 Max Reps Single Dumbbell Alternating Box Step Ups 1:00 Max Reps Single Dumbbell Shoulder to Overhead 1:00 Max Reps Alternating Leg V-Ups 1:00 Max Distance Handstand Walk OR Handstand shoulder taps 1:00 Rest [Accessory:] - 3 Sets: 10 Single Arm Dumbbell Upright Row (Each Side) 10 Bulgarian Split Squats (Each Side)
Nov 27, 2020
For Time

26 November 2020 *Happy Happy A3

[Warm up:] 2 Rounds: 10xAir squats 30sec Plank 10xBurpee transitions 30sec Deadhang 10xKipps 5xDL + 5xPC + 5xFS + 5xPP + 5xThrusters@E.B [Workout:] Scaled & RX 7 Rounds: 7 Box jumps 7 Ball slams 7 Burpees 7 Back squats 7 Pull-ups 7 Thrusters 7 Deadlifts *@45/30kgs
Nov 26, 2020
Total Reps

25 November 2020 *Burpee over the mountain.

[Warm up:] 2 Rounds: 12 Dynamic Squat Stretch (1 Round forward, 1 round backwards) 6 Upward Dog to Downward Dog Transitions ONLY :30 Single Arm DB Overhead Hold (Each Side) :30 Side Plank (Each Side) [Workout:] Scaled 4min AMRAP: 5 Burpees 15 Jumping Air Squats -Rest 4:00- 4min AMRAP: 5 Burpees 20 Alternating Stepback Lunges (Total) -Rest 4:00- 4min AMRAP: 5 Burpees 15 Alt Jumping Lunges [Workout:] RX 4min AMRAP: 5 Lateral Burpee over DB 10 Single Arm Dumbbell Overhead Squat(Total) -Rest 4:00- 4min AMRAP: 5 Lat B.O.DB 10 Alternating S-Arm Dumbbell Hang Squat Snatch -Rest 4:00- 4min AMRAP: 5 Lat B.O.DB 10 Single Arm Dumbbell Overhead Squat(Total) [Accessory:] - 3 sets: 10 Pistol Squats or Pistol Progressions R/L 10 Bird Dog R/L 1:00 Wall Sit Hold
Nov 25, 2020
For Time

24 November 2020 *It's where the magic happens.

[Warm up:] 5:00 Clock: 50 Single Unders or Jumping Jacks 10 Inchworms *Play with your foot positioning [Workout:] Scaled 4 Sets: 50 Single Unders/Plate Hops/Line Hops 25 Push Ups *Rest 1:30 B/T Sets* [Workout:] RX 4 Sets: 50 Double Unders 25 Push Ups *Rest 1:30 B/T Sets* [Workout:] RX + Every 3:00min for 5 Sets: 100 Double Unders 30 Push Ups [Accessory:] "Ab Burner" 2 Sets: :30 Side Plank R/L 30 Deadbugs :30 Plank 30 Alternating V Ups -Rest 1:00 B/T Sets-
Nov 24, 2020
Total Reps

23 November 2020 *Push through adversity.

[Warm up:] 3 Rounds: 8 Alternating Lunge Elbow to the Floor (Total) 24 Flutter Kicks (Total) 4 Air Squats with 3 second pause in the bottom [Workout:] Scaled 12min AMRAP: 24 Air Squats 24 Sit Ups *REST 5min* 12min AMRAP: 24 Box jumps 24 sit-ups *JUMPS ONLY, pick a height you are comfortable with. [Workout:] RX 12min AMRAP: 24 Single Arm Dumbbell Thrusters 12 Knee raise to T2B *REST 5min* 12min AMRAP: 24 Wall Ball 12 Knee raise to T2B [Accessory:] - 2 Sets: 15 Dumbbell hammer curl R/L 15 Cat Cow Exercises 15 Dumbbell single leg RDL R/L
Nov 23, 2020
For Time

21 November 2020 *What you got homeboy.

[Warm up:] 3 Rounds: 50 Single Unders 5 Push Ups to Downward Dog Pose [Workout:] Scaled For Time, partition however you want! 300 Plate Hops/Line Hops or Jumping Jacks 75 Burpees [Workout:] RX For Time, partition however you want! 300 Double Unders 50 Devil's Presses [Accessory Work:] 3 rounds: 10 Windmills (R/L) 20 Deadbugs (Controlled) 1:00 Superman Hold [5:00 Corpse Pose] *If you're able, find a quiet space and lay down flat on your back. Set a timer and focus on breathing deeply.
Nov 21, 2020
Total Reps

20 November 2020 *Don't be afraid, go to battle.

[Warm up:] 6:00 Clock: 10 Alternating Lunge Elbow to the Floor w/T-rotation (Total) 5 Close stance Inchworms 5 Push-ups + 30 Walking Plank Steps + 5 Push-ups [Workout:] Scaled 12min AMRAP: 20 Alternating Leg V-ups (Total) 20 Alternating Lunges (Total) *Even rounds = perform step back lunges [Workout:] RX 12min AMRAP: 20 Alternating Leg V-ups (Total) 20 Alt S-arm DB OH Lunges [Accessory:] - 3 rounds: 10 Lateral Box/Chair Step Up (R/L) 10 Single Leg Calf Raises (R/L) 1:00 Side Plank (R/L) [Bonus Stretching:] 10 Alt Scorpion Stretches (Total) 1:00 Seal Stretch 2:00 Child's Pose 10 Alt Scorpion Stretches (Total)
Nov 20, 2020
Max Distance

19 November 2020 *Follow your orders.

Active Recovery Day: 30 minute - Walk/Jog/Run/Cycle/Swim AND . . . 30 minute mobility of your choice!
Nov 19, 2020
Total Reps

18 November 2020 *to DIE, is gain.

[Warm up:] 4 Rounds: 10 Hip Bridges 5 Dynamic Squat Stretch (F/B) 30 Flutter Kicks (Total) [Workout:] Scaled 20min EMOM: Min 1: 30 Air Squats Min 2: 20 Alternating Bodyweight RDLs (Total) Min 3: Max Reps Sit Ups Min 4: Rest [Workout:] RX 20min EMOM: Min 1: Max Reps Barbell Snatches@35/25kgs Min 2: 20 Sit Ups Min 3: Max Reps Alternating Hang Dumbbell Snatches Min 4: Rest [Accessory Work:] 3 rounds: 10 Single Arm Dumbbell Sotts Press (R/L) 10 Cat Cow Exercises 20 Supermans [Bonus Stretching:] 1:30 Elbow to the Floor Stretch (R/L) 1:30 Frog Stretch 1:30 Toe Touch Stretch
Nov 18, 2020
For Time

17 November 2020 *Put on your armour, Soldier.

[Warm up:] 5:00-08:00min Clock: 1:00 Machine/Marching 20 Alternating Bodyweight RDLs 5 Sumo stance Inchworms :30 Handstand Hold [Workout:] Scaled 10 Rounds: 24 Alternating Step Back Lunges (Total) 16 Alternating Box Step Ups (Total) 8 Burpees *Even rounds - perform 24 Alt Jumping lunges [Workout:] RX - Double D.T 10 Rounds 12 Deadlifts@70/50kgs 9 Hang power cleans 6 Push jerks *Time Cap: 18 minutes [Accessory Work:] - 3 rounds: 20 Hip Bridges (2 sec pause at the top) 10 DB Single Arm Bent Over Rows (R/L) 1:00 Wall Sit Hold [Bonus Stretching:] 1:00 Crescent Lunge Pose (R) 1:00 Warrior II Pose (R) 1:00 Triangle Pose (R) Repeat on Left Side *Not sure what these are, YOUTUBE!!!
Nov 17, 2020
For Time

16 November 2020 *It's a WARZONE

[Warm up:] The Line is mine. 15m of EACH: walk on toes walk to toes backwards walk on heels walk on heels backwards *30 sec HS Hold 2x walk feet turned out 2x walk feet turned in *30 sec HS Hold lunge walk-arms reach overhead lunge walk - torso twist towards forward leg *30 sec HS Hold 2x butt kickers 2x high knees *30 sec HS Hold bear crawl forward & backwards bear crawl left & right *30 sec HS Hold Lunge forwards & backwards *stay LOW *30 sec HS Hold [Workout:] Scaled 3 Sets - 30-20-10: Jumping Air Squats *200m run after each set -Rest 3:00 B/T Sets- [Workout:] RX Every 5:00min for 6 Sets: 25 DBL DB/KB Thrusters 75 Double Unders/Single Unders 50 Air Squats 75 Double Unders *Time Cap each set: 4 minutes [Bonus Stretching:] 2:00 Couch Stretch (R/L) 2:00 Pigeon Stretch (R/L) 2:00 Pancake Stretch
Nov 16, 2020
Total Reps + Time

13 November 2020 *All alone

[Warm up:] 3 Rounds: 100m Jog or :30 High Knees 10 Air Squats 10 Hip Bridges [Workout:] Scaled 15min AMRAP: 30 Jumping Air Squats 400m Run 10 Burpee broad jump *rest 5min @20:00min - For time: 30 Jumping Air Squats 400m Run 10 Burpee broad jump [Workout:] RX 15min AMRAP: 30 Single Arm Dumbbell Thrusters 400m Run 30 Alternating Dumbbell Snatches *rest 5min @20:00min - For time: 30 Single Arm Dumbbell Thrusters 400m Run 30 Alternating Dumbbell Snatches [Accessory:] "Ab Burner" 2 Sets: :30 Side Plank (Right Side) :30 Plank Hold :60 Side Plank (Left Side) :30 Plank Hold :30 Side Plank (Right Side) -Rest 2:00 B/T Sets- [5:00 Corpse Pose:] *If you're able, find a quiet space and lay down flat on your back. Set a timer and focus on breathing deeply.
Nov 13, 2020
Total Reps

12 November 2020 *Storms never last.

[Warm up:] 5:00 Clock: 10 Alternating Bodyweight RDLs (Total) 10 Alternating Lunge w/ Twist (Total) :30 Hollow Hold [Workout:] Scaled 3 Sets - 3min AMRAP: 10 Hip Bridges 20 Stepback Lunges (Total) -Rest 2:00 B/T Sets- *Perform 50xAir squats in each 2min rest [Workout:] RX 3 Sets - 3min AMRAP: 10 Double Dumbbell Deadlifts 10 Double Dumbbell Stepback Lunges -Rest 2:00 B/T Sets- *Every time you put the DB's down = 10xWall Ball penalty to be completed in your 2min rest. [Accessory:] - 3 Sets: 10 Dumbbell Single Arm Upright Rows (Each Side) 10 Dumbbell Single Arm Bicep Curls (Each Side) 1:00 Handstand Hold or Wall Sit Hold [Bonus Stretching:] 2:00 Couch Stretch (Each Side)
Nov 12, 2020
Total Reps

11 November 2020 *Till it's done & gone

[Warm up:] 3 Rounds: 50 Single Unders or Jumping Jacks 10 Lunge Elbow to the Floor (Total) 5 Burpees [Workout:] Scaled 3 Sets: 1:00 Max Reps Plate Hops/Line Hops 1:00 Max Reps Chair Dips 1:00 Max Reps Alternating Box/Chair Step Ups 1:00 Max Reps Walking Plank Steps 1:00 Rest [Workout:] RX 3 Sets: 1:00 Max Reps Double Unders 1:00 Max Reps Push Ups 1:00 Max Reps Single Dumbbell Alternating Box Step Ups 1:00 Max Reps Single Dumbbell Hang Clean and Jerk 1:00 Rest [Accessory:] - 3 Sets: 10 Dumbbell Single Arm Sotts Press (Each Side) 20 Hip Bridges 20 Supermans [Bonus Stretching:] 1:30 Pigeon Stretch (Each Side) 1:30 Hamstring Stretch (Each Side)
Nov 11, 2020