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

◦ 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