Warm-Up :15 Jumping Jacks:15 Running High Knees:15 Skipping High Knees:15 Alternating Toe Touch:15 Crab Walk:15 Bear Crawl Stretch/mobility focusing on calves and shoulders WOD 18 Minute AMRAP: 8 Pull-Ups or Rows12 Tuck-UpsRun 200 Meters Equipment scaling/modifications Complete sit-ups if you struggle with tuck-ups. Substitute rows, or db rows for pull-ups. Read more about how to modify pull-ups at home HERE. If you don’t have safe space to run, jump rope, jog in place, or complete jumping jacks for 1 minute each round.Read more

Warm-up 2 Sets: :30 Jumping jacks:30 Pineapple pickers:30 Plank:30 Alternating toe touch Then, 3 Sets: Single Arm DB Deadlift x 6 reps each ArmSingle Arm DB Row x 6 reps each armSingle Arm DB Push Press x 6 reps each arm WOD Complete the Following for Time: 42 Alternating DB Snatch21 Burpees over DBs30 Alternating DB Snatch15 Burpees over DBs18 Alternating DB Snatch9 Burpees over DBs Equipment Scaling and Modifications If you don’t have a DB or KB, use any object you can find at home.Read more

Warm-up 2 Sets: :30 Jumping Jacks:30 Plank Hold:30 Air Squats:30 Shoulder Taps:30 Squat Hold Rest :10 – :15 between each movement WOD EMOM for 15 Minutes (5 sets): Station 1 – Floor Press x 10-15 RepsStation 2 – Hang to Overhead x 5Station 3 – Backpack Bear Hug Squat x 10 Rest 3 Minutes Then, Complete Two Rounds for Time: 10 Floor Press10 Hang to Overhead10 Backpack Bear Hug Squat Equipment Scaling and Modification: Floor Press Use DB’s, barbell, kettle bells, sandbag, backpack or any weighted object. If you’re unable to find an object, perform 10 hand release push-ups. Hang to Overhead Use DB’s, barbell, kettle bells, sandbag, backpack or any weighted object. Backpack Bear Hug Squat Replace with front squats using any weighted object. DB’s, barbell, kettle bells etc…Read more

Warm-Up 3 Sets: :15 Running High Knees:30 Plank Hold:15 Skipping High Knees:30 Squat Hold:15 Jumping Jacks:30 Rest WOD Complete the Following for Time: 50-40-30-20-10 reps of: Sit-UpsWalking LungesRead more

Sign-up for an interactive online CrossFit class here! Warm-up 3 Sets: :30 Jump rope or jog in place:30 Plank hold10 Knee hug to lunge5 Latteral bear crawl, each direction WOD Complete 4, 3 Minute AMRAP’s: Accumulate :30 Hollow Hold20 Air SquatsBurpees x Max Reps Rest 2 minutes between each set Score = Total # of Burpees Read more about hollow holds hereRead more