Fitness & Health

My Fav~ 5 Crossfit Style~

~My Top Five Favorite Workouts~

fav wods

I have been recording all my workouts. We do a mix up here at the farm but my husband did his crossfit level 1 coach training this year, so I get to be his guinea pig. We like to joke that I’m his fitness protégé and I like to poke fun at him because his nutrition game could use some work. So we have compiled a few of the favorites for 2018 thus far. I hope you get a chance to give these workouts a try and please let me know what you thought !!

1.) ~11 terrible minutes~ (but worth every bit of effort)

A.) Deadlifts 5 sets of 3 ….. increasing that weight baby

B.) METCON – Chipper (just get it done)

50 wall balls , 40 box jumps, 30 kettlebell swings (16kg) 20 burpees, 10 rope lowers…… but wait…… on the top of every minute complete 2x heavy clean & jerks.

2.) ~Everday is Leg day~

A. Back squat 6 sets of 2 ( go heavy , don’t be afraid to fail )

B. METCON – 12 minute AMRAP (as many rounds as possible)

6 power cleans 55#, 12 front rack reverse lunges 55# , 12 Bar facing burpees

3.) ~Team Husband & Wife~

Together complete (one partner working at a time , split reps up as wanted)

1000 m row , 100 deadlifts (60% of 1 rep max), 1000 m row , 80 power cleans (60%) 1000 m row , 60 push press (60%) 1000 m row, 40 front rack reverse lunges (60%) 1000 m row , 20 burpees

4.) ~Grunt Work~

10 minute AMRAP (as many rounds as possible)

5 burpee pull-ups, 10 alternating dumbbell snatch 25# (women) (50# men), 20 wall balls (14# women, 20# men)

5.) ~Double or Nothing~ in partners

A.) 15 min AMRAP (One partner working at a time alternating complete rounds)

3 power cleans #70 , 6 burpee box jump overs

B.) 15 minute AMRAP ( yup I know again yikes)

10 Push Press 55# 20 wall balls (my 14# was not happening at this point… down to 10#)

I realize most of these workouts require investing in gym equiptment. If you have a garage in your home it is the perfect place to throw around a barbell! During the Summer months I enjoy taking these workouts outside (I use the side of my house as my wall ball target).

Working out from home is the best decision I ever made! It is a bit of an investment to get the equiptment you need at first but worth every bit ! As a busy Mom of 5 I love the convenience and efficacy of doing hiit training at home!

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