Category: W.O.D.

Hammonasset CrossFit – CrossFit

Warm-up

HOME GYM, AT HOME WITH OR WITHOUT EQUIPMENT

8 Minutes For Quality

*With Light Dumbbell:*

100 Meter Single Arm Farmers Carry (50 Each Side)

30 Seconds Flutter Kicks (https://youtu.be/1rbuQjF7RQA)

30 Seconds Down Dog (https://www.youtube.com/watch?v=pASLkvDHyxE)

30 Seconds Up Dog (https://www.youtube.com/watch?v=OSgWJvZ6UaE)

Metcon

HOME GYM, AT HOME WITH OR WITHOUT EQUIPMENT

Metcon (No Measure)

3 Giant Sets:

9 Front Plank to Push-up Planks (https://www.youtube.com/watch?v=P7E2_-yUMOI)

1:00 Left Elbow Plank

1:00 Right Elbow Plank

15 Hollow Rocks

1:00 Left Elbow Plank

1:00 Right Elbow Plank

21 V-Ups

Hammonasset CrossFit – CrossFit

Warm-up

ZOOM

AMRAP 5

5 Air Squats

3 Burpees

5 Toe Touch to Reach

3 Burpees

Metcon

ZOOM

Metcon (No Measure)

EMOM 30

1. 10-12 Romanian Deadlifts

2. 10-12 Shoulder to Overhead

3. 10-12 Side Plank Crunches

4. 10-12 Goblet Squats

5. 12-15 Burpees

Warm-up

HOME GYM

Running Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Fast Feet

Warm-up Set

200 Meter Run

15 Calorie Row

5 Burpee Box Jump Overs

Metcon

HOME GYM

Metcon (3 Rounds for time)

On the 0: 1 Mile Run

On the 10: 100/70 Calorie Row

On the 20: 100 Burpee Box Jump Overs

*30 Minute Cap*

Warm-up

AT HOME WITH OR WITHOUT EQUIPMENT

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Fast Feet

Metcon

AT HOME WITH OR WITHOUT EQUIPMENT

Metcon (3 Rounds for time)

On the 0: 1 Mile Run

On the 10: 100 Burpees

On the 20: 1 Mile Run

Hammonasset CrossFit – CrossFit

Warm-up

ZOOM

5 Modified Burpees

5 Air Squats

10 Mountain Climbers

10 Bicycle Crunches

Metcon

ZOOM

Metcon (No Measure)

AMRAP 6

10 SDHP

20 Mountain Climbers

AMRAP 6

10 SA Russian Swings

20 Bicycle Crunches

AMRAP 6

10 Goblet Squats

10 Burpees

Warm-up

HOME GYM

6 Minutes For Quality

20 Single Unders

5 Push-up to Down Dog

20 Single Unders

10 Slow Wall Squats (http://youtu.be/pktIjwNiuYE)

Barbell Warmup

Metcon

HOME GYM

Metcon (Time)

21-15-9:

Power Cleans (135/95)

50 Double Unders After Each Round

Directly Into…

21-15-9:

Front Squats (135/95)

50 Double Unders After Each Round

Warm-up

AT HOME WITH EQUIPMENT

6 Minutes For Quality

20 Single Unders

5 Push-up to Down Dog

20 Single Unders

10 Slow Wall Squats (http://youtu.be/pktIjwNiuYE)

Metcon

AT HOME WITH EQUIPMENT

Metcon (Time)

21-15-9:

Dumbbell Power Cleans

50 Double Unders After Each Round

Directly Into…

21-15-9:

Dumbbell Front Squats

50 Double Unders After Each Round

Warm-up

AT HOME WITHOUT EQUIPMENT

6 Minutes For Quality

20 Line hops

5 Push-up to Down Dog

20 Line Hops

10 Slow Wall Squats (http://youtu.be/pktIjwNiuYE)

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (Time)

21-15-9:

Odd Object Ground to Shoulder

50 Line Hops (https://youtu.be/AG3QNJriozI)

OR

50 Double Taps (https://youtu.be/rvb3aw-019Q)

After Each Round

Directly Into…

21-15-9:

Odd Object Front Squats

50 Line Hops (https://youtu.be/AG3QNJriozI)

OR

50 Double Taps (https://youtu.be/rvb3aw-019Q)

After Each Round

Hammonasset CrossFit – CrossFit

Warm-up

ZOOM

AMRAP 5

5 Modified Burpees

10 Lunges

5 Push-ups

10 Air Squats

Metcon

ZOOM

Metcon (No Measure)

Tabata Single Leg High Knees

Tabata Side Plank

Tabata Shoulder to Overhead

Tabata Weighted Squats

Tabata Burpees

Warm-up

3 Sets

1 Minute Active Spiderman

1 Minute Side Plank (30 Second Each Side)

1 Minute Wall Sit

* Using the wall as back support, sit in a position just below parallel

* The hips and shins should both be at 90 degrees

Metcon

HOME GYM AND AT HOME WITH EQUIPMENT

Metcon (Time)

For Time:

100 Air Squats, 100 Meter Farmers Carry

50 Sit-ups, 100 Meter Farmers Carry

80 Air Squats, 100 Meter Farmers Carry

40 Sit-ups, 100 Meter Farmers Carry

60 Air Squats, 100 Meter Farmers Carry

30 Sit-ups, 100 Meter Farmers Carry

40 Air Squats, 100 Meter Farmers Carry

20 Sit-ups, 100 Meter Farmers Carry

20 Air Squats, 100 Meter Farmers Carry

10 Sit-ups, 100 Meter Farmers Carry

Dumbbell: 50/35

Warm-up

AT HOME WITHOUT EQUIPMENT

3 Sets

1 Minute Active Spiderman

1 Minute Side Plank (30 Second Each Side)

1 Minute Wall Sit

* Using the wall as back support, sit in a position just below parallel

* The hips and shins should both be at 90 degrees

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (Time)

For Time:

100 Air Squats, 20-30 Second Side Plank (Each Side) (https://youtu.be/ZOK6XWqQeyI)

50 Sit-ups, 20-30 Second Side Plank (Each Side)

80 Air Squats, 20-30 Second Side Plank (Each Side)

40 Sit-ups, 20-30 Second Side Plank (Each Side)

60 Air Squats,20-30 Second Side Plank (Each Side)

30 Sit-ups, 20-30 Second Side Plank (Each Side)

40 Air Squats, 20-30 Second Side Plank (Each Side)

20 Sit-ups, 20-30 Second Side Plank (Each Side)

20 Air Squats,

10 Sit-ups, 20-30 Second Side Plank (Each Side)

Hammonasset CrossFit – CrossFit

Warm-up

ZOOM

AMRAP 5

5 Push-ups

5 Air Squats

5 Modified Burpees

5 Toe Touch to Reach

Metcon

ZOOM

Metcon (No Measure)

AMRAP 6

5 Burpees

10 SL Deadlifts

AMRAP 6

5 Burpees

10 3 Second Hold Bird Dogs

AMRAP 6

5 Burpees

10 Split Squats

Warm-up

Metcon

Metcon (4 Rounds for time)

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

12 Dumbbell Thrusters (50s/35s)

21 Over-and-Back Dumbbell Hops

9 Dumbbell Clean and Jerks (50s/35s)

21 Over-and-Back Dumbbell Hops

6 Devils Press (50s/35s)

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

6 Devils Press (50s/35s)

21 Over-and-Back Dumbbell Hops

9 Dumbbell Clean and Jerks (50s/35s)

21 Over-and-Back Dumbbell Hops

12 Dumbbell Thrusters (50s/35s)

Hammonasset CrossFit – CrossFit

Warm-up

ZOOM

AMRAP 5

5 Modified Burpees

10 Sit-ups

5 Push-ups

10 Reverse Lunges

Metcon

ZOOM

Metcon (No Measure)

Tabata Skater Lunges

Tabata Sit-ups/v-ups

Tabata Jump Squats/Plyo Lunges

Tabata Floor Press

Tabata Mountain Climbers/Plank

Warm-up

HOME GYM

6 Minutes For Quality

100 Meter Run

15 Barbell Romanian Deadlifts (http://youtu.be/mZgPVWVnLY4)

10 Frog Hops (https://www.youtube.com/watch?v=VoIEWe3UfCY)

15 Barbell Bent Over Rows (https://youtu.be/64DqGCc5ggQ)

Warm-up Set

200 Meter Run

6 Chest to Bar Pull-ups

4 Bar-Facing Burpees

Metcon

HOME GYM

Metcon (Time)

For Time:

400 Meter Run

21 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

18 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

15 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

12 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

9 Chest to Bar Pull-ups

9 Bar-Facing Burpees

Warm-up

6 Minutes For Quality

100 Meter Run

10 Single Dumbbell Romanian Deadlifts (5 Each Side)

20 Single Dumbbell Bent Over Rows (10 Each Side) [Video](https://youtu.be/izacInNZMWs)

Metcon

AT HOME WITH EQUIPMENT

Metcon (Time)

5 Rounds:

400 Meter Run

21 Russian Single Dumbbell Swings

9 Strict Pull-ups

Warm-up

AT HOME WITHOUT EQUIPMENT

6 Minutes For Quality

100 Meter Run

10 Odd Object Romanian Deadlifts

10 Odd Object Bent Over Rows

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (Time)

5 Rounds:

400 Meter Run

21 Russian Single Odd Object Swings

18 Odd Object Bent Over Rows (https://youtu.be/5bTX5qKWtEA)

Hammonasset CrossFit – CrossFit

Warm-up

ZOOM

AMRAP 5

5 Air Squats

5 Push-ups

10 Lunges

10 Sit-ups

Metcon

ZOOM

Metcon (No Measure)

EMOM 20

1. 15-20 Squats

2. 16-20 SA Bent Over Rows

3. 20 Lunges

4. 15 Burpees

Warm-up

3 Sets:

30 Seconds Single Unders

30 Seconds Active Samson

30 Seconds Push-up to Down Dog

30 Seconds Slow Air Squats to Medicine Ball

Barbell Warmup

Metcon

HOME GYM

Metcon (Time)

For Time (15 Minute Cap):

21 Clean and Jerks (155/105)

100 Double Unders

21 Clean and Jerks (155/105)

On the Minute: 7 Wall Balls (20/14)

Warm-up

AT HOME WITH EQUIPMENT

3 Sets:

30 Seconds Single Unders

30 Seconds Active Samson

30 Seconds Push-up to Down Dog

30 Seconds Slow Air Squats

Metcon

AT HOME WITH EQUIPMENT

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

20 Single Dumbbell Alternating Power Snatches

40 Double Unders

20 Single Dumbbell Overhead Reverse Lunges

40 Double Unders

Warm-up

AT HOME WITHOUT EQUIPMENT

3 Sets:

30 Seconds Line Hops

30 Seconds Active Samson

30 Seconds Push-up to Down Dog

30 Seconds Slow Air Squats

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

20 Odd Object Ground to Overhead (https://youtu.be/kRsckQhX0is)

40 Line Hops(https://youtu.be/AG3QNJriozI)

OR

40 Double Taps (https://youtu.be/rvb3aw-019Q)

20 Jumping Lunges (https://youtu.be/hGNnHlfKbow)

OR

20 Odd Object Reverse Lunges (https://youtu.be/Lc3gBYXT2lI)

OR

20 Bodyweight Reverse Lunges

40 Line Hops (https://youtu.be/AG3QNJriozI)

OR

40 Double Taps(https://youtu.be/rvb3aw-019Q)

Hammonasset CrossFit – CrossFit

Warm-up

HOME GYM AND AT HOME WITH EQUIPMENT

2 Rounds

30 Seconds Each

Single Leg Glute Bridges (Each Side)

Straight Leg Sit-ups

Glute Bridges

Front Plank

Glute Bridge Walkouts

Hollow Hold

Air Squats

V-ups

Metcon

HOME GYM AND AT HOME WITH EQUIPMENT

Metcon (No Measure)

Tabata:

Double Dumbbell Romanian Deadlifts

Hollow Hold

Glute Bridges

V-ups

Warm-up

AT HOME WITHOUT EQUIPMENT

2 Rounds

30 Seconds Each

Single Leg Glute Bridges (Each Side)

Straight Leg Sit-ups

Glute Bridges

Front Plank

Glute Bridge Walkouts

Hollow Hold

Air Squats

V-ups

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (No Measure)

Tabata:

Odd Object Romanian Deadlifts*

Hollow Hold

Glute Bridges

V-ups
* Deadlift Odd Object from standing position to about mid-shin

Hammonasset CrossFit – CrossFit

Warm-up

ZOOM

AMRAP 5

5 Modified Burpees

5 Air Squats

6 Lunges

6 Sit-ups

Metcon

ZOOM

Metcon (No Measure)

EMOM 30:

1. 12-14 Split Squats

2. 30-40 Mountain Climbers

3. 14-16 Side Lunges

4. 10 GTO

5. 15 Burpees

Warm-up

Running Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Fast Feet

Warm-up Set

100 Meter Run

1 Power Snatch

2 Bar Muscle-ups

3 Strict Handstand Push-ups

Metcon

Metcon (Time)

10 Rounds For Time:

200 Meter Run

1 Power Snatch (155/105)

3 Bar Muscle-ups*

5 Strict Handstand Push-ups**
*Sub CTB or COB Pull-ups

** Sub Seated Double Dumbbell Strict Press

Warm-up

AT HOME WITH EQUIPMENT

Running Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Fast Feet

Single Dumbbell Warmup

30 Seconds Each Side

*Performed with Lighter Weight:*

Deadlift

Hang Power Clean

Front Squat

Strict Press

Metcon

AT HOME WITH EQUIPMENT

Metcon (Time)

10-9-8-7-6-5-4-3-2-1:

Double Dumbbell Clusters (https://youtu.be/U70TUMFXQQU)

200 Meter Run

Warm-up

AT HOME WITHOUT EQUIPMENT

Running Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Fast Feet

Odd Object Warm-up

30 Seconds Each Movement

Deadlift

Hang Power Clean

Front Squat

Strict Press

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (Time)

10-9-8-7-6-5-4-3-2-1:

Odd Object Clusters (https://youtu.be/2GMcPvKSbmM)

200 Meter Run

Hammonasset CrossFit – CrossFit

Warm-up

ZOOM

AMRAP 5

5 Burpees

5 Air Squats

5 Sit-ups

10 Knee Pulls

Metcon

ZOOM

Metcon (No Measure)

AMRAP 5

10 Burpees

10 Sit-ups

AMRAP 5

10 Mountain Climbers

10 Air Squats

AMRAP 5

10 STO

10 Lunges

AMRAP 5

10 High Knees

10 V-ups/Tuck-ups

Warm-up

HOME GYM

2x:

10 Air Squats

8 Bar Facing Burpees

25 Double Unders

Weightlifting

HOME GYM

Set 1: 55% 1RM Back Squat

Set 2: 60% 1RM Back Squat

Sets 3-5: 65% 1RM Back Squat

Metcon

HOME GYM

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

8 Barbell Facing Burpees

25 Double Unders

Warm-up

AT HOME WITH EQUIPMENT

8 Rounds

20 Seconds Spiderman + Reach(https://youtu.be/tGxCop_0yRQ)

10 Seconds Mountain Climbers

8 Rounds

20 Seconds Single Unders

10 Seconds Air Squats

Metcon

AT HOME WITH EQUIPMENT

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

10 Burpees

25 Double Unders

Warm-up

AT HOME WITHOUT EQUIPMENT

8 Rounds

20 Seconds Spiderman + Reach (https://youtu.be/tGxCop_0yRQ)

10 Seconds Mountain Climbers

8 Rounds

20 Seconds Double Taps https://youtu.be/rvb3aw-019Q

10 Seconds Air Squats

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

10 Burpees

25 Double Taps (https://youtu.be/rvb3aw-019Q)

OR

50 Line Hops (https://youtu.be/AG3QNJriozI)