Workout of the day6 rounds for reps of: 1-minute calorie row 1-minute burpees 1-minute double-unders 1-minute rest Workout at home6 rounds for reps and distance of;
1-minute run, use a shuttle if needed and count laps 1-minute burpees 1-minute mountain climbers 1-minute rest Post scores and scales to comments.
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Workout of the day12 rounds for time time, performing the first exercise once on round one, then the first and then second exercise on round two, then first, second and third exercise on round three, following the pattern until completing all the exercises in order for the last round. For time: 1 wall walk 2 candle sticks 3 burpees 4 push-ups 5 walking lunges 6 air squats 7sit-ups 8 jumping lunges 9 jumping squats 10 broad jumps 11 handstand push-ups 12 single-leg squats Workout at home12 rounds for time time, performing the first exercise once on round one, then the first and then second exercise on round two, then first, second and third exercise on round three, following the pattern until completing all the exercises in order for the last round.
1 wall walk 2 candle sticks 3 burpees 4 push-ups 5 walking lunges 6 air squats 7sit-ups 8 jumping lunges 9 jumping squats 10 broad jumps 11 handstand push-ups 12 single-leg squats Post scores and scales to comments. Workout of the day10 rounds of: 1-minute 60 yard shuttle sprint, 5-10-15 yard down and backs 10 dumbbell deadlifts max jumping lunges 2-minute rest between rounds Score is jumping lunges. Scale the shuttle to a distance and dumbbell loading to a weight that allows you to get to the lunges each round. Workout at home10 rounds of:
1-minute 60 yard shuttle sprint, 5-10-15 yard down and backs 10 object deadlifts max jumping lunges 2-minute rest between rounds Post scores and scales to comments.  If you're like me, you are probably thinking "whyyyyyyyyy????" I am a firm believer that I should be able to ENJOY myself during the Holiday break, and that includes eating ALL of the things that I want. I am also a realist. I know that every food that goes into my body will affect me on a cellular level. So, here are a few tricks to put in your cap during the Holiday. They are not scary tricks, there is no witchcraft here, and before you get any further, YES you can enjoy your favorite holiday treat ;) #1 Eat slowly. I know this is probably a tip you see and think about all the time. But it's true! Eating slowly allows our mouth to break down food so that we can better absorb the nutrients we are eating. The more nutrients we absorb, the better our bodies feel, and overall we tend to eat less. #2 The 5 Minute Rule. I'll be honest, this is the one I struggle with most... Once I eat that first cookie a MONSTER inside me emerges and I become a sugar junkie. The goal here is to wait 5 minutes between sweets. Don't kid yourself and try not to eat sweets at all... This is the holidays! You deserve it! But wait 5 minutes before grabbing the second, third, fourth, and eighth cookie. #3 PROTEIN PROTEIN PROTEIN. When in doubt, if you are still feeling hungry or overstimulated and stress eating, try opting for the protein. This might be the most challenging trick of them all, but you will get full on protein faster than cookies, and your body will tell you to stop eating it much sooner than with cookies. Enjoy that honey ham! It's almost as sweet as the apple pie. This is the time of the year for family and fun, don't stress about food this week, there are 51 other weeks to think about that. Have a great time and keep these few tricks handy (just in case that monster emerges in you too). Have questions? Send us an email:
info@CrossFitAFK.com Enjoying our content? Give us a like on Facebook or Instagram! @CrossFitAFK Workout of the day3 rounds for time of: 400-meter sandbag carry 12 push presses 12 box jumps 12 sumo deadlift high pulls W: 35lb, 75lb, 20in box, 65lb M: 50lb, 115lb, 24in box, 95lb Workout at home3 rounds of:
400-meter weighted carry 12 object push presses 12 box jumps or stair step-ups 12 alternating single-arm sumo deadlift high pulls, with weighted object like a backpack or water jug Post scores and scales to comments. Workout of the dayComplete as many reps as possible in 12-minutes of: 15 wallball shots 1 rope climb, 15ft ascent W: 14lb ball to 9ft target M: 20lb ball to 10ft target Workout at home15-minutes of:
15 back pack thrusters 10-ft reverse bear crawl bag drag, from a plank position bear crawl backwards pulling along the back pack or other house hold item for a total of 10-ft. Post scores and scales to comments. Workout of the dayFor Time: 1200-meter run 63 kettlebell swings 36 pull-ups 800-meter run 42 kettlebell swings 24 pull-ups 400-meter run 21 kettlebell swings 12 pull-ups W: 35lb kettlebell M: 53lb kettlebell Workout at home1200-meter run
63 weighted ground to overhead 36 V-ups 800-meter run 42 weighted ground to overhead 24 V-ups 400-meter run 21 weighted ground to overhead 12 V-ups Post scores and scales to comments. Workout of the dayWeighted Pull-up 1-1-1-1-1-1-1 reps Weighted Dip 1-1-1-1-1-1-1 reps Workout at home15-minutes of:
10 alternating renegade rows 10 box dips Post scores and scales to comments. Workout of the day5 rounds for time of: 50 double-unders 50ft single arm dumbbell overhead walking lunge W: 35lb dumbbell M: 50lb dumbbell Workout at home5 rounds of:
50 object facing hop overs 50ft walking lunges, carry the object if possible Post scores and scales to comments. Workout of the dayBack Squat 3-3-3-3-3 reps Workout at home5 rounds of:
1-minute of: goblet squats with a heavy laundry basket or other household object. 1-minute of: wall sit hold 2-minutes rest -score for this version is total reps + totals seconds held Post scores and scales to comments. Workout of the dayFor Time: 24-21-18-15-12-9-6-3 reps of: Deadlift (body weight) Bench Press (3/4 body weight) Squat Clean (1/2 body weight) Workout at homeFor Time:
24-21-18-15-12-9-6-3 reps of: Dumbbell Deadlift Dumbbell Floor Press Dumbbell Squat Clean -use soup cans, or water jugs or other house hold objects for substitutes if dumbbells are not available. Post scores and scales to comments. Workout of the dayFor Time: Run 2.5K (1.55 miles) Workout at homeRun or walk for 15-minutes or 1.5 miles, which ever comes first.
Post scores and scales to comments. Workout of the dayEvery minute on the minute for 15-minutes of: 10 pull-ups 15 push-ups 20 squats -If you fall behind the clock, continue as many rounds as possible for the remaining 15-minutes. Workout at homeEvery minute on the minute for 15-minutes of:
5 candlesticks 10 push-ups 15 squats Post scales and scores to comments. Workout of the dayFor Time; 21-18-15-12-9-6-3 reps of: Power Cleans Ring Dips W: 95lb M: 135lb Workout at homeFor Time:
21-18-15-12-9-6-3 reps of: Backpack Squat Cleans Box Dips Post scores and scales to comments. Workout of the day1000-meter row 50 thrusters 30 pull-ups 750-meter row 25 thrusters 15 pull-ups 500-meter row 15 thrusters 9 pull-ups W: 35lb M: 45lb Workout at homeFor Time:
200 jumping jacks 100 single arm thrusters, use a backpack or water jug 50 bent over rows, use a backpack or water jug Post scores and scales to comments. Workout of the dayFor Time: 60 snatches W: 95lb M: 135lb Workout at homeFor Time:
120 alternating single arm snatches, use a backpack or other object like a water jug. Post scores and scales to comments. Intensity drives results: moving more load, more reps (distance), faster is what functional movements are all about and why CrossFit's methodology of mixing these parameters produces such a profound neuroendocrine response and motor control. Making intensity competitive encourages people to move more, further, and faster than without the element of competition.
Take this scenario: the basketball stadium erupts in a roar as the teams are tied point for point, the offense has the ball and 10 seconds left to take a shot and win the game. The offense knows this is their chance to take it all. The defense knows they have to step up. The stadium pressure is building. These are the moments where athletes must dig their deepest and bring their best. These moments are also almost un-replicate-able in a regular team or individual practice. Biopsychosocial reactions happen in the body under this type of pressure. In CrossFit, we replicate these conditions to produce a better, faster, fitter person than in a relaxed environment seen at a Globo gym. Psychological benefits include; confidence and mental toughness. A sense of social belonging will also emerge. Improved performance goes hand in hand with health markers and psychological well-being. Send us an email today to get started: info@CrossFitAFK.com Workout of the dayFor time: 20 back squats 40 toes-to-bars 60/40-calorie row W: 155lb M: 225lb Workout at homeFor Time:
40 squats 40 v-ups 1k run Post scores and scales to comments. Workout of the dayComplete as many rounds as possible in 20-minutes of: 5 burpees 1 rope climb 30 double-unders 20-minutes of:
5 burpees 10 bent over rows with water jugs 30 front to back line hops Post scores and scales to comments. Workout of the dayNasty Girls V2 3 rounds for time of: 50 alternating single-leg squats 7 muscle-ups 10 hang power cleans M: 175lb W: 125lb Watch -> O.G. Nasty Girls workout. Workout at home3 rounds of:
50 alternating single-leg squats 20 object clean and jerks Post scores and scales to comments. Workout of the day Muscle Snatch 1-1-1-1-1 reps Power Snatch 1-1-1-1-1 reps Squat Snatch 1-1-1-1-1 reps Workout at home3-minutes of:
Ground to overheads with a backpack 2-minutes rest 3-minutes of: Inverted burpees Post scores and scales to comments. Workout of the dayEvery minute on the minute for 5-minutes of: 5 thrusters W: 55lb M: 75lb -Continue every five minutes following this pattern until no longer able to complete the reps per round. -Every new set of 5-minute EMOM's the loading will increase, for example, for women: Increase form 55lb to 65lb for minue 6-10, then 75lb for minutes 11-15 and so on. Men will increase by 20lb jumps instead of 10lb jumps. Workout at home10 rounds for max reps of:
30-seconds of thrusters with a backpack 30-seconds rest 30-seconds of burpees -there is no rest between burpees and thrusters Post scores and scales to comments. Workout of the day3 rounds for time of: 500-meter row 21 push-ups 12 strict toes-to-rings Workout at home3 rounds for time of:
400-meter run 21 push-ups or kneeling push-ups 12 laying leg raises Post scores and scales to comments. |
