Category: W.O.D.

Hammonasset CrossFit – CrossFit

Warm-up

Metcon

ZOOM

Metcon (No Measure)

Tabata Single Arm Russian Swings

Tabata Single Arm STO

Tabata Side Plank

Tabata Single Arm Bent Over Row

Tabata Single Leg Deadlift

Warm-up

HOME GYM/AT HOME WITH EQUIPMENT

60-50-40-30-20-10:

Seconds Jumping Jacks

Seconds Sit-ups

Seconds Pausing Air Squats (1s Bottom)

Seconds Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)

Warm-up set

3 Strict Pull-ups

5 Reverse Burpees (https://youtu.be/WCEuVr-n_OY)

7 Hollow Rocks (http://youtu.be/gQ2Pcv0GHtU)

Metcon

HOME GYM/AT HOME WITH EQUIPMENT

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

3 Strict Pull-ups

3 Reverse Burpees

3 Hollow Rocks

6 Strict Pull-ups

6 Reverse Burpees

6 Hollow Rocks

…

Add (3) Reps Per Round

Warm-up

AT HOME WITHOUT EQUIPMENT

60-50-40-30-20-10:

Seconds Jumping Jacks

Seconds Sit-ups

Seconds Pausing Air Squats (1s Bottom)

Seconds Push-up to Down Dog

Warm-up set

6 Odd Object Rows (https://youtu.be/5bTX5qKWtEA)

5 Reverse Burpees (https://youtu.be/WCEuVr-n_OY)

7 Hollow Rocks (http://youtu.be/gQ2Pcv0GHtU)

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

6 Odd Object Rows

3 Reverse Burpees

3 Hollow Rocks

12 Odd Object Rows

6 Reverse Burpees

6 Hollow Rocks

18 Odd Object Rows

9 Reverse Burpees

9 Hollow Rocks

…

Add (3) Reps Per Round (Odd Object Rows will always be double each round)

Hammonasset CrossFit – CrossFit

Warm-up

ZOOM

AMRAP 5

10 Air Squats

5 Burpees

10 Reverse Lunges

5 Push-ups

Metcon

ZOOM

Metcon (No Measure)

EMOM 20

1. 12-14 Squat Jumps

2. 20 Mountain Climbers

3. 12-14 Glute Bridges

4. 12-14 Swings

Warm-up

HOME GYM AND AT HOME WITH EQUIPMENT

3 Sets

30 Seconds Single Unders

30 Seconds Active Samson

30 Seconds Slow Air Squats

Dumbbell Warmup

*Each Side With Light Weight:*

10 Deadlifts (Outside of Legs)

10 Hang Clean + Strict Press

10 Front Squats

10 Reverse Lunges

Metcon

HOME GYM AND AT HOME WITH EQUIPMENT

Metcon (AMRAP – Rounds and Reps)

5 Rounds x AMRAP 3:

60 Double Unders

20 Jumping Lunges

Max Rounds of Dumbbell “Macho Man” (50s/35s)

Rest 1 Minute Between Rounds
1 Round of Double Dumbbell “Macho Man”:

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

Score is LOWEST amount of Rounds and Reps

Warm-up

AT HOME WITHOUT EQUIPMENT

3 Sets

30 Seconds Line Hops

30 Seconds Active Samson

30 Seconds Slow Air Squats

Odd Object Warmup

10 Deadlifts

10 Hang Clean + Strict Press

10 Front Squats

10 Reverse Lunges

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (AMRAP – Rounds and Reps)

5 Rounds x AMRAP 3:

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

OR

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

20 Jumping Lunges

Max Rounds of Odd Object “Macho Man” (50s/35s)

Rest 1 Minute Between Rounds
1 Round of Odd Object “Macho Man”:

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

Score is LOWEST amount of Rounds and Reps

Hammonasset CrossFit – CrossFit

Warm-up

ZOOM

AMRAP 5

5 Air Squats

5 Push-ups

5 Sit-ups

5 Modified Burpees

Metcon

ZOOM

Metcon (No Measure)

Tabata Shoulder to Overhead

Tabata Sit-ups/V-ups

Tabata Plank

Tabata Squats/Lunges

Tabata Burpees

Warm-up

HOME GYM

3x:

100 Meter Run

5 Deadlifts

5 Lateral Barbell Burpees

Metcon

HOME GYM

Metcon (Time)

For Time:

400 Meter Run

9-12-15:

Deadlfts (205/145)

Lateral Barbell Burpees

800 Meter Run

15-12-9:

Deadlfts (205/145)

Lateral Barbell Burpees

400 Meter Run

Warm-up

AT HOME WITH EQUIPMENT

30 Seconds Active Spiderman

30 Seconds Shuttle Runs

30 Seconds Mountain Climbers

30 Seconds Shuttle Runs

30 Seconds Frog Hops

30 Seconds Shuttle Runs

30 Seconds Push-up to Down Dog

30 Seconds Shuttle Runs

30 Seconds Air Squats

30 Seconds Shuttle Runs

30 Seconds Slow Burpees

Metcon

AT HOME WITH EQUIPMENT

Metcon (Time)

For Time:

400 Meter Run

9-12-15:

Double Dumbbell Deadlifts

Lateral Dumbbell Burpees

800 Meter Run

15-12-9:

Double Dumbbell Deadlifts

Lateral Dumbbell Burpees

400 Meter Run

Warm-up

AT HOME WITHOUT EQUIPMENT

30 Seconds Active Spiderman

30 Seconds Shuttle Runs

30 Seconds Mountain Climbers

30 Seconds Shuttle Runs

30 Seconds Frog Hops

30 Seconds Shuttle Runs

30 Seconds Push-up to Down Dog

30 Seconds Shuttle Runs

30 Seconds Air Squats

30 Seconds Shuttle Runs

30 Seconds Slow Burpees

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (Time)

For Time:

400 Meter Run

9-12-15:

Odd Object Deadlifts

Lateral Odd Object Burpees

800 Meter Run

15-12-9:

Odd Object Deadlifts

Lateral Odd Object Burpees

400 Meter Run

Hammonasset CrossFit – CrossFit

Warm-up

ZOOM

AMRAP 5

5 Inchworm to Push-up

4 Jump Squats

5 Bird Dog (each side)

4 High Knee Pulls

Metcon

ZOOM

Metcon (No Measure)

AMRAP 5

10 Thrusters

10 Sit-ups

AMRAP 5

10 Cross-body Mountain Climbers

10 Goblet Squats

AMRAP 5

10 Weighted Lunges

10 Burpees

AMRAP 5

10 Bicycle Crunches

10 Lateral Hops

Warm-up

HOME GYM

*Performed with Lighter Weights:*

8 Calorie Row

8 Pull-ups

8 Kettlebell Swings

8 Thrusters

*Performed with Workout Weights:*

6 Calorie Row

6 Chest to Bar Pull-ups

6 Kettlebell Swings

6 Thrusters

Metcon

HOME GYM

Metcon (Time)

3 Rounds:

21/15 Calorie Row

15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:

21 Kettlebell Swings (53/35)

15 Thrusters (95/65)

Warm-up

AT HOME WITH EQUIPMENT

5-4-3-2-1:

Inchworm to Push-up

*After Each Set:*

30 Second Hollow Hold

30 Seconds Over and Back Dumbbell Hops

30 Seconds Goblet Squats (Light Weight)

Metcon

AT HOME WITH EQUIPMENT

Metcon (Time)

21-15-9:

Double Dumbbell Thrusters

Strict Pull-ups

Warm-up

AT HOME WITHOUT EQUIPMENT

5-4-3-2-1:

Inchworm to Push-up

*After Each Set:*

30 Second Hollow Hold

30 Seconds Over and Back Odd Object Hops

30 Seconds Goblet Squats (Light Weight)/Air Squats

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (Time)

21-15-9:

Odd Object Thrusters

42-30-18:

Odd Object Rows
Complete 21 Thrusters, then 42 Rows, 15 Thrusters then 30 Rows, 9 Thrusters then 18 Rows.

Hammonasset CrossFit – CrossFit

Warm-up

HOME GYM

8 AbMat Sit-ups

8 Banded Good Mornings

8 Flutter Kicks

8 Calorie Row

Metcon

HOME GYM

Metcon (Time)

50-35-20:

AbMat Sit-ups

Banded Good Mornings

Flutter Kicks

Calorie Row

Warm-up

AT HOME WITH EQUIPMENT

3 Rounds

30 Second Front Plank

30 Second Wall Sit

30 Second Arch Hold

*After Each Round: 6 Inchworm to Push-ups

Metcon

AT HOME WITH EQUIPMENT

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

9 Single Dumbbell Strict Presses (Each)

15 Single Dumbbell Weighted Sit-ups

21 Single Dumbbell Bent Over Rows (Each)

1 Minute Wall Sit

Warm-up

AT HOME WITHOUT EQUIPMENT

3 Rounds

30 Second Front Plank

30 Second Wall Sit

30 Second Arch Hold

*After Each Round: 6 Inchworm to Push-ups

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

20 Odd Object Strict Presses

20 Strict Sit-ups

20 Odd Object Bent Over Rows

1 Minute Wall Sit

Hammonasset CrossFit – CrossFit

Warm-up

Metcon

ZOOM

Metcon (No Measure)

EMOM 30

1. 12-14 Overhead Lunges

2. 12-14 Russian Twists

3. 12-14 Squat Jumps

4. 12-14 V-ups/Tuck-ups

5. 12-14 Burpees

Warm-up

HOME GYM

*With Lighter Weight:*

200 Meter Run/300m Row

6 Pull-ups

3 Squat Clean Thrusters

*With Workout Weight:*

200 Meter Run/300m Row

6 Pull-ups

3 Squat Clean Thrusters

Metcon

HOME GYM

Metcon (Time)

For Time:

1 Mile Run*

50 Pull-ups

30 Squat Clean Thrusters (135/95)
*2,000 Meter Row if you cannot run.

Warm-up

Metcon

AT HOME WITH OR WITHOUT EQUIPMENT

Metcon (Time)

For Time:

3 Mile Run*

Every 3 Minutes:

9 Burpees + 21 Air Squats
*6,000 Meter Row if you cannot run.

Hammonasset CrossFit – CrossFit

Warm-up

ZOOM

AMRAP 5

5 Air Squats

10 Sit-ups

10 Reverse Lunges

5 Scap Push-ups

Metcon

ZOOM

Metcon (No Measure)

EMOM 20

1. 10-12 Push-ups

2. 12-14 Goblet Squats

3. 16-20 Mountain Climbers

4. 12-14 Shoulder to Overhead

5. 20 High Knees

Warm-up

HOME GYM

*With Lighter Weight:*

4 Burpee Box Jumps

6 Kettlebell Swings

8 Calorie Assault Bike

*With Workout Weight:*

3 Burpee Box Jumps

5 Kettlebell Swings

7 Calorie Assault Bike

Metcon

HOME GYM

Metcon (Time)

On the 4:00 x 6 Rounds:

6 Burpee Box Jumps (24’/20″)

9 Kettlebell Swings (70/53)

12/9 Calorie Row
You score is the SLOWEST of the 6 rounds.

Warm-up

AT HOME WITH EQUIPMENT

5 Minutes For Quality

5 Push-up to Down Dog

10 Pausing Air Squats (2 Seconds in Bottom)

40 Single Unders

Metcon

AT HOME WITH EQUIPMENT

Metcon (Time)

For Time:

50 Single Arm Alternating Dumbbell Squat Cleans

100 Double Unders

50 Hand Release Push-ups

100 Double Unders

50 Single Arm Alternating Dumbbell Squat Cleans

Warm-up

AT HOME WITHOUT EQUIPMENT

5 Minutes For Quality

5 Push-up to Down Dog

10 Pausing Air Squats (2 Seconds in Bottom)

20 Line Hops

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (Time)

For Time:

50 Odd Object Squat Cleans

50 Over and Back Dumbbell Hops *

50 Hand Release Push-ups

50 Over and Back Dumbbell Hops

50 Odd Object Squat Cleans
*Two foot hop over and two foot hop back.

Hammonasset CrossFit – CrossFit

Warm-up

Metcon

ZOOM

Metcon (No Measure)

Tabata

Metcon

HOME GYM/AT HOME WITH EQUIPMENT

Warm-up

HOME GYM/AT HOME WITH EQUIPMENT

60-45-30 Seconds

Alternating Bird Dogs (https://youtu.be/yS3FoUwVV5E)

Shoulders Taps (https://www.youtube.com/watch?v=8QbRiNrLAD8)

Glute Bridge Walkouts (https://youtu.be/gp4VBp8_WSY)

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

High Knee Run (In Place)

Metcon (Time)

4 Rounds:

30 Dumbbell Swings

30′ Single Dumbbell Overhead Carry (Left)

30 Sit-ups

30′ Single Dumbbell Overhead Carry (Right)

Warm-up

60-45-30 Seconds

Alternating Bird Dogs (https://youtu.be/yS3FoUwVV5E)

Shoulders Taps (https://www.youtube.com/watch?v=8QbRiNrLAD8)

Glute Bridge Walkouts (https://youtu.be/gp4VBp8_WSY)

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

High Knee Run (In Place)

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (Time)

4 Rounds:

30 Odd Object Swings

30′ Odd Object Overhead Carry (Left)

30 Sit-ups

30′ Odd Object Overhead Carry (Right)

Hammonasset CrossFit – CrossFit

Warm-up

ZOOM

AMRAP 4

5 Modified Burpees

5 Air Squats

5 Sit-ups

Metcon

ZOOM

Rest 1 minute between AMRAPs

Metcon (No Measure)

AMRAP 4

5 Burpees

10 Sit-ups

10 Air Squats

AMRAP 4

5 Jump Squats

10 Shoulder to Overhead

10 Mountain Climbers

AMRAP 4

5 Burpees

10 Side Lunges

10 V-ups/Tuck-ups

AMRAP 4

5 Jump Squats

10 Push-ups

10 Bicycle Crunches

Warm-up

HOME GYM

300m Row

5 Power Snatches

5 Box Jump Overs

5 Overhead Squats

5 Toes to Bar

Metcon

HOME GYM

Metcon (AMRAP – Rounds and Reps)

AMRAP 21:

21 Power Snatches (95/65)

21 Box Jump Overs (24″/20″)

21 Overhead Squats (95/65)

21 Toes to Bar

Warm-up

AT HOME WITH EQUIPMENT

3 Rounds

30 Seconds Slow Air Squats

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

30 Seconds Down Dog

3 Rounds

20 Seconds Jumping Jacks

20 Seconds Air Squat Jumps

20 Seconds Mountain Climbers

Metcon

AT HOME WITH EQUIPMENT

Metcon (AMRAP – Rounds and Reps)

On the Minute For As Long As Possible:

7 Single Dumbbell Goblet Thrusters

7 Alternating Single Dumbbell Power Snatches

7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement

Warm-up

AT HOME WITHOUT EQUIPMENT

3 Rounds

30 Seconds Slow Air Squats

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

30 Seconds Down Dog

3 Rounds

20 Seconds Jumping Jacks

20 Seconds Air Squat Jumps

20 Seconds Mountain Climbers

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (AMRAP – Rounds and Reps)

On the Minute For As Long As Possible:

7 Odd Object Thrusters

7 Odd Object Ground to Overhead

7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement

Hammonasset CrossFit – CrossFit

Warm-up

ZOOM

AMRAP 5

5 Air Squats

5 Burpees

5 Toe-touch to Reach

Metcon

ZOOM

Metcon (No Measure)

Tabata Sit-ups

Tabata Squat Jumps

Tabata Single Arm Bent Over Rows

Tabata Mountain Climbers

Tabata Side Lunges

Warm-up

HOME GYM

4 Lateral Barbell Burpees

4 Power Cleans (Lightest Weight)

4 Calorie Assault Bike

4 Lateral Barbell Burpees

4 Power Cleans (Middle Weight)

4 Calorie Assault Bike

4 Lateral Barbell Burpees

4 Power Cleans (Heaviest Weight)

4 Calorie Assault Bike

Metcon

HOME GYM

Rest 5 minutes between AMRAPs.

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans (155/105)

27/21 Calorie Row

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans (135/95)

27/21 Calorie Row

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans (115/85)

27/21 Calorie Row

Warm-up

AT HOME WITH EQUIPMENT

6 Minutes For Quality

5 Inchworms

100 Meter Run

20 Single Leg Glute Bridges (10 Each Side)

40 Single Unders

Metcon

AT HOME WITH EQUIPMENT

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

7 Double Dumbbell Power Clean and Jerks*

40 Double Unders
*If you only have one dumbbell, make the rep count 8 and do 4 on each arm.

Warm-up

AT HOME WITHOUT EQUIPMENT

6 Minutes For Quality

5 Inchworms

100 Meter Run

20 Single Leg Glute Bridges (10 Each Side)

20 Line Hops

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

7 Odd Object Power Clean and Jerks

40 Line Hops