HOME WODS
Beginner
As Many Rounds As Possible in 8 minutes of:
2 Chair Dips
2 Air Squat
Every round you complete, add 2 reps to each exercise.
Example: Round 2 would be 4 reps of each. Round 3 would be 6 reps of each and so on.
As Many Rounds As Possible in 8 minutes of:
1 Mountain Climber
1 Pushup
1 Burpee
Every round you complete, add 1 rep to each movement.
◦ 5 rounds:
10 Push-ups
10 Sit-ups
10 Squats
◦ 3 Rounds For Time:
Run/Jog 200m
15 Push-ups
◦ Tabata – 4 minutes each exercise – 20 seconds work, 10 seconds rest for 8 rounds
Squats
Rest 1 minute
Push-ups
◦ For time:
10-9-8-7-6-5-4-3-2-1 sets of
Sit-ups
Jumping Jacks
21-15-9
Air Squat
Push-up
Intermediate
◦ 8 Rounds For Time:
10 Push-ups
10 Sit-ups
10 Squats
• 15 Min AMRAP
40 Russian Twists
40 Air Squats
40 Mountain Climbers
:40 Plank
◦ 3 Rounds For Time:
Sprint 200m
25 Pike Push-ups
◦ Tabata – 4 minutes each exercise – 20 seconds work, 10 seconds rest for 8 rounds
Squats
Rest 1 minute
Push-ups
Rest 1 minute
Sit-ups
◦ For time:
10-9-8-7-6-5-4-3-2-1 sets of
Sit-ups
Follow each round with 100 meter sprint
21-15-9
Jumping Air Squat
Clap Push-up
10 Rounds For Time:
20 push-ups
100m sprint
•••
ROWING WODS
30 minute enterval:
10 Rounds of:
2 min fast / 1 min easy
12 x 250m / 45 sec resting pace
3 x 1000m / 2 min rest
Row hard for the following minutes:
1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min.
rest for 1 min between each set.
12 x 1 min / 1 min easy
8 Tabata rounds (3:50 total) for calories
Row 5k for time
8 x 500m / 1 min easy
3 x 750m / 1 min easy
Contact us:
620-875-0205
Crossfit620@gmail.com
When does your next Beginner class start?
We are looking at June! Exact dates have yet to be set