There are 3 things you should know before you attempt any of these workouts.
(1. You will be sore the next day.
(2. If you do workouts like these a couple of times per week you will get crazy fit in a hurry.
(3. ANYONE can do these. I don’t care what level you are at. There is always a way to modify or advance an exercise so that you can do them. If you need help brainstorming ways to fit a workout to your abilities, feel free to Contact me! I’d love to help you.
“Hawk” – This one hits all your major muscle groups and torches fat all at once.
Run 1 mile
50 walking lunges
25 air squats
50 medicine ball thrusters
Run 1 mile
“Filthy Fifty” – You will hate this workout while you do it but love how you feel afterwards. Finishing the last set of burpees is the best feeling in the world.
50 Box Jumps
50 Jumping Pullups
50 Kettlebell Swings
50 Walking Lunges
50 Knees to Elbows
50 Push Press
50 Back Extensions
50 Wall Ball Shots
“Dirty Dozen” – I like to add this one as extra challenge after a shorter WOD.
Complete 12 sets of 12 reps of each of these exercises.
“WOD Jello Legs” – As you may guess from the title, this is a killer lower body workout.
15 – 12 – 9:
Box Jumps (24″/20″)
Run 200m after each round.
“Sudden Death” – Don’t worry, this isn’t as scary as it sounds. I like this one in particular because it targets a lot of the muscles my usual lifting workouts don’t hit.
AMRAP in 20 minutes:
100 Kettlebell swings (53, 35#)
75 Overhead Squats (45, 35#)
50 Bar-facing burpees
Which WOD are you going to try? Let me know how it goes for you! Even if you aren’t an avid Crossfit athlete, you can still add a CF workout into your routine once in awhile to change things up.