Warm-Up 10 Knee Hug to twisting lunge:30 Tip toe walk:30 Heel Walk:30 Running high knees:30 Skipping high knees Then, 3 Sets: 6 Alternating Lunges6 Push single arm press each arm5 Pull-ups or rows WOD 12 Minute AMRAP: 8 Single Arm Overhead Walking Lunge, right arm8 Single Arm Overhead Walking Lunge, left arm12 Pull-Ups100 Meter Run Equipment, scaling, and modifications: Use any weighted object you can find for OH lunges. 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

Don’t forget to have your kids join our CrossFit Kids online class! Signup HERE Warm-Up Complete three sets: :30 Mountain climbers:30 Air Squats:30 Shoulder taps:30 Dynamic scorpion WOD EMOM for 20 Minutes: 8 Wall Balls or Squat Jumps8 Burpees The goal is to perform both movements each minute. If you are not getting at least 20 seconds rest each minute, subtract two reps of each movement until you are getting 20 seconds rest.Read more

Warm-Up Complete three sets: :30 Single unders or jumping jacks:30 Pineapple pickers:30 Tuck hold WOD Complete 5 Rounds for time: 10 Deadlifts15 Tuck-ups or Sit-ups20 Double UndersRead more

Warm-Up Complete three sets: :30 Running High Knees5 Yogi Push-Ups:30 Pineapple pickers3 Inchworms WOD 15 Minute AMRAP: 20 Step-Ups20 Air Squats20 Push-Ups Add a weight vest or weighted backpack for an extra challenge Equipment modifications and scaling Find a stump, bench, box, or furniture to perform step-ups. If you can’t find a good spot, perform lunges.Read more

Sign-up for Sunday’s online CrossFit class or Yoga class HERE Track your workouts and access our supplemental workouts by going to Beyond the Whiteboard Use our code NXNW736 to create a free account Warm-Up Complete 3 Sets: :30 Jumping Jacks:30 Air Squats:30 Burpees:30 Sit-Ups Rest :10 between each movement WOD Build your own 20 Minute EMOM: Minute 1 – Movement of your choiceMinute 2 – Movement of your choice -Choose two movements which are weaknesses and make your own EMOM. Choose a rep range which ensures you get at least 20-30 seconds rest each minute. \ Example: Minute 1 – 8 PistolsMinute 2 – 30 Second HS HoldRead more