Billy posted this one in the comments as an annex workout one day. I can’t remember if I already programmed this or I didn’t and I’m stealing this from Billy. In any case, it looks fun. Workout for April 1st, 2021 — 50 Rounds for Time: 1 Burpee 2 Push Ups 3 Squats 4 LungesContinue reading ““Deja Vu?””
Category Archives: 20-30 Minutes
“Open Options, 21.3 & 21.4”
It’s still the Crossfit Open and this week’s workout is a two for one! I’ve modified it HAN Plan style and given lots of options. Workout for Friday, March 26th, 2021 — 15 Front Squats (95/65) 30 Toes to Bar/Knee Raises/Leg Raises/Toes to DB 15 Thrusters 1 Minute Rest 15 Front Squats 30 Chest toContinue reading ““Open Options, 21.3 & 21.4””
“Extra Dia-Bolical”
This one is adapted from CompTrain’s “Dia-Biolical” workout posted on Instagram this week. Hint, it’s longer than the original. Workout for Thursday, March 25th, 2021 — 1000m Bike (sub 500m row/400m run) 21 Deadlifts (225/155) 1000m Bike 21 Strict Handstand Push-Ups 1000m Bike 15 Deadlifts 1000m Bike 15 Strict Handstand Push-Ups 1000m Bike 9 DeadliftsContinue reading ““Extra Dia-Bolical””
“Sure.”
When I recited this one for Paddy he said, “sure.” So here it is. Workout for Tuesday, March 23rd, 2021 — 10 Rounds For Time: 20 Double Unders 10 Pull Ups 5 Box Jumps (30/24) 200m Run/250m Row/500m Bike You should be moving through everything in this pretty swiftly. Try to do the pull upsContinue reading ““Sure.””
“Half Barf”
It’s gonna be a sunny Saturday. Get outside for this one. It’s called “Half Barf” because it’s half of the barfiest workout I’ve ever done. Workout for Saturday, March 20th, 2021 — 20 – 18 – 16 – …. – 6 – 4 – 2 Burpees *400m Run After Each Set of Burpees If youContinue reading ““Half Barf””
“21.2 AKA 17.1”
Well, it’s the second week of the Crossfit Open. The first workout did not look all that tasty but this one is one of my favorites. Take or leave the time cap. Workout for Friday, March 19th, 2021 — If you don’t have a box, you could sub a burpee to a target, a burpeeContinue reading ““21.2 AKA 17.1””
“The Good, the Bad, & the Ugly”
Feel free to make this one whatever you need. The past few days have been gnarly if you’ve been following along. Workout for Tuesday, March 16th, 2021 — 30 Minute EMOM: 1st Minute = Cardio (e.g. run, bike, row, dubs, burpees) 2nd Minute = Intensity (e.g. wall balls, kbs, light push press, hang cleans) 3rdContinue reading ““The Good, the Bad, & the Ugly””
“Andi”
“Andi” is the sixth of seven new “girl” WODs introduced by Crossfit in January of this year. Workout for Sunday, March 14th, 2021 — For those hoping to use 45#, it’s kind of a weird weight for those SDHPs if you have little 5# plates and a 35# bar. See how it feels. Maybe thinkContinue reading ““Andi””
“The Hammy”
We did this early on in the pandemic. Maybe we should make it two rounds and call it “The HANny.” Just kidding, once is enough. Workout for Saturday, March 13th, 2021 — For those of you that did the pull-ups in today’s workout, feel free to sub something else for the pull-ups in this one.Continue reading ““The Hammy””
“Benedict CumberSnatch”
Here you go… Workout for Tuesday, March 9th, 2021 — 60 Calorie Row 50 Overhead Squats (43/35) 40 Calorie Row 30 Hang Snatch 20 Calorie Row 10 Hang Squat Snatch 20 Calorie Row 30 Hang Snatch 40 Calorie Row 50 Overhead Squats 60 Calorie Row If you’re a super fast cardio person, 20 calories isContinue reading ““Benedict CumberSnatch””
HAN Plan Workouts 