Workout of the day"Annie" 50-40-30-20-10 reps for time of: Double-unders Sit-ups Workout at home35-30-25-20-15 reps of:
Jumping jacks Sit-ups Post scales and scores to comments.
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How can you make this a little more well rounded? Well, we need to supplement protein and fat... What better way to supplement a protein/fat than a couple slices of BACON! I would pair 2 thick cut slices or 3 thinner cut slices with my giant pancake. Voila! 4 block delicious pancake breakfast!
Comment below with some of your favorite snacks and we will choose some to add to the website all Zone'd out for you :) Workout of the day"Christine" 3 rounds for time: 500-meter row 12 bodyweight deadlifts 21 box jumps, 20inch box Workout at home4 rounds for time:
40 alternating V-ups 40 mountain climbers 20 weighted deadlifts 10 jumps to a target (12inch above overhead reach) Post scales and scores to comments. Workout of the dayShoulder Press 5-5-5-5-5 reps Workout at home7 sets for reps of:
30-seconds of max push-ups 30-seconds of seated weighted shoulder presses rest 1-minute between sets Post scores and scales to comments. Workout of the day4 rounds for time of: 800-meter run rest 2-minutes between rounds Scale this longer monostructural workout by reducing the overall rounds or turning the distance down so that it can be completed in under 4-minutes per run. Workout at home3 rounds for time of:
800-meter run rest 2-minutes between rounds Post scores and scales to comments. Workout of the day"Nickman" 10 rounds for time: 200-meter uneven dumbbell farmer carry (Both dumbbells) 10 weighted pull-ups 20 alternating dumbbell power snatches W: 35lb dumbbells for the snatches, 25lb dumbbells for the pull-ups. M: 55lb dumbbells for the snatches, 35lb dumbbells for the pull-ups Scale this challenging Hero workout by reducing the load of the dumbbells and rounds as needed. Workout at home5 rounds of:
100-meter uneven farmer carry, (use two very different household objects) 10 bent over rows 20 alternating weighted snatches Post scores and scales to comments. Workout of the dayComplete as many rounds as possible in 15-minutes of: 25 toes-to-bar 50 burpees 75 wall-ball shots W: 14lb ball, 9ft target M: 20lb ball, 10ft target Workout at home15-mintues of:
25 V-ups 50 burpees 75 weighted thrusters, light Post score and scales to comments Fun is the community. Being fitter feels good, and getting fitter with people can be a blast. CrossFit gives us something to talk about, stories to compare, and new people to meet. CrossFit as a methodology is free, and many in the community have great ideas about getting started with minimal equipment or without a coach.
Having access to equipment and a coach helps a great deal, but the core of CrossFit: doing constantly varied functional movements at high intensity, is an idea that can be shared and performed around the world. Having the freedom to do and try new things in creative ways is part of the fun. Trying new things is also how we can determine what works and what doesn’t. Open-source platforms, like CrossFit, provide the freedom and flexibility to change the program as needed. Ideas are encouraged to grow and evolve into best practices. We use what works and leave behind what doesn’t. We use this principle for exercise and nutrition to build a well-rounded lifestyle and habits that stick. Send us an email today to get started: info@CrossFitAFK.com Workout of the dayComplete as many rounds as possible in 10-minutes of: 50 double-unders 100-meter farmer carry W: 25lb dumbbells M: 35lb dumbbells Workout at home10-minutes of:
50 lateral line hops 100-meter weighted carry with a moderately heavy backpack or other household object. Post scores and scales to comments. Workout of the dayComplete as many round as possible in 12-minutes of: 2 power snatches 4 power cleans 60 double-unders W: 105lb M: 155lb Workout at homeComplete as many rounds as possible in 12-minutes of:
8 weighted devils presses 8 burpee over backpack Post scores and scales to comments. Workout of the dayFran 21-15-9 reps for time of: Thrusters Pull-ups W: 65lb M: 96lb Workout at homeFor time:
42-30-18 Weighted lunge thruster (perform a reverse lunge, then press overhead) Weighted upright rows Post scores and scales to comments. Workout of the day5 rounds for time of: 400-meter run 1 legless rope climb, 15ft ascent 3 rope climbs, 15ft ascents Workout at home5 rounds for time of:
400-meter run 14 Russian twist 14 alternating plank knee-to-elbow Post scores and scales to comments. |
AFK BlogOur blog will update daily with different workouts and other content regarding nutrition and fitness. Archives
December 2023
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