When social distance wasn’t a thing Warm Up: Stretching: 1 minute Face Down Scorpions  1 minute Face Up Scorpions  1 Minute Leg Hugs  1 Minute Quad Stretch 4 Rounds  5 Lunge Hamstring Cycles – 10 Total 4 Single Leg Jumps – 8 Total  3 Slow Push Ups  2 Down Dog + Cobras 1 Turkish Get Up Each Arm Metcon Complete as many rounds and reps as possible in 12 minutes of: 3 Burpees/Devils Press  Or 3 (Burpee + KB Swing)  Or 3 (Burpee + Sandbag over Shoulder)   Or 3 DB Devils Press  Or 3 Burpees + 3 ¼ Squat Wallballs  6 Tuck Jumps  Or 6 Single and Hang Power Clean (3 Ea. Arm) Or 6 Hang Sandbag Power Cleans    Or 6 Hang Power Cleans  Or 6 Medball Power Cleans   12 Alternating Reverse Lunges  Or 12 Goblet Kettlebell Alt. Reverse Lunges  Or 12 Goblet Sandbag Alt. Reverse Lunges     Or 12 Farmers...Read more

Baby Cole’s first CrossFit Comp, so loud! Workout Key:  All workouts are written for unweighted/bodyweight (black text) Red – Kettlebell  Green – Sandbag Blue – Dumbbell Purple – wallball Warm Up: Stretching: 1 Minute Puppy Dog Stretch  1 Minute IT Band Stretch  1 Minute Calf Stretch    2 Rounds: 30 seconds High Knees  10 Seal Swings  10 Throw Downs   10 Prone Raises  10 Leg Swings Forward/Backward 10 Hamstring Sweeps  30 Seconds Skip in place (for height) Metcon 8 Rounds of:  200m Sprint (1 minute of Heart Rate) 10 Plank Push Ups (Down + Up = 1) Or 10 Single arm KB Push Press (5 Ea. Arm) Or 10 Sandbag Push Press  Or 10 DB Push Press  Or 10 Wallball Push Press Weightlifting Four Sets of: 5 Single Arm Z Press or Pike Push ups  Rest 15sec 5 Kettlebell Windmills Ea. Arm (Can perform unloaded) Rest 15sec 8 Star Plank Rotations Ea....Read more

How many of you are getting as weird as Kaitlyn is in this picture while in quarantine?! Workout Key:  All workouts are written for unweighted/bodyweight (black text) Red – Kettlebell  Green – Sandbag Blue – Dumbbell Purple – wallball Warm Up: Stretching: 1 Minute Pigeon Stretch  1 Minute Tricep Puppy Dog Stretch  1 Minute Mountain Climber Thoracic Twists 3 Rounds: 5 Kang Squats  5 single leg Glute Bridges – 10 total 5 Quadruped Kick backs – 10 Total  5 Plank Jacks  5 Pike Push ups Metcon: Complete as many rounds and reps as possible in 12 minutes of: 3 Full Squat Jumps  Or 4 Single arm KB Thrusters (2 Ea. Arm) Or 3 Sandbag Thrusters  Or 3 DB Thrusters  Or 3 Wallballs  6 Burpees  12 Sit Ups Weightlifting: Five Sets of:   4 Goblet Cossack Squat Ea. Leg @ 30X1 (Optional: Load weight in goblet Position) 10 Reps Single Leg Glute...Read more

Nobody should get that excited about rowing lol Warm Up:  2 Rounds:  30 second – Mountain Climber Crawls 30 second – Toe Touches + Back Bends 30 second – Bunny Hops  30 second – Bear Crawls 30 second – Plank +Quad tap/Hold for 2 sec Ea. 30 second – Stretching on your own Metcon Work to Rest Ratio, complete as many rounds and reps as possible in 30 minutes of: 50 Body Weight Deadlifts  -Or DB/KB/SB/WB Deadlifts  40 Lateral Jumps  30 Plank Push Ups (Down=1, Up=2) 20 Plank Jacks 10 Laying Leg Raises Ex. If one round takes you 4 minutes- you will rest for 4 minutes and repeat for a total of 30 minutes IF you have a house-mate it can be a partner workout you go-I go styleRead more

Tim has been lifting odd objects (his children) since before it was cool/necessary! And yes, that is a cartoon of himself on his shirt Warm Up 3 Rounds: 30 Steps Jogging in place 10 Broad Jumps  10 Bird Dogs (5 Ea.) 10 Duck Walks Forward and backward  1 Minute on your own stretching (Pigeon/Quad/Mtn Climber/Pecs) Metcon Deck Of Cards:  Push Ups Air Squats  Jumping Jacks Plank Shoulder Taps Joker – 100 Mountain Climbers Joker – 100 Bicycle Crunches Check out Instagram for how to download the Free Deck of Cards AppRead more