Body Wt. Only @Home WOD – HAN Plan Workouts

“Murph Ready”

Another good one if you’re preparing to do Murph (or double Murph) on Memorial Day weekend and you don’t want to be completely crushed by it. Did this at the track this morning and managed four rounds plus 400m (I think). WORKOUT — AMRAP in 30 Minutes: 800m Run 20 Push Ups 50 Air SquatsContinue reading ““Murph Ready””

“Deja Vu?”

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?””

“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””

“Annie’s On the Run”

It’s a high heart rate kind of day… Workout for Thursday, March 18th, 2021 — 500 – 400 – 300 – 200 – 100 Meter Run 50 – 40 – 30 – 20 – 10 Double Unders Sit Ups For anyone confused, that’s run 500, do 50 dubs then 50 sit ups. Then run 400,Continue reading ““Annie’s On the Run””

“Caster Semenya”

Here’s a celebration WOD for you from @iron.roots.athlete. There are currently 25 states in the U.S. that have bills trying to ban trans girls from participating in girls sports. Here’s what I know…sports can have a tremendous positive impact on vulnerable youth and trans girls are one of our most vulnerable populations. Workout for Monday,Continue reading ““Caster Semenya””

“Shut Up, Push It”

This one deserves a playlist but you’re going to have to make your own. If it doesn’t feature Salt N Pepa, you’re doing it wrong. Workout for Thursday, January 4th 2021 — AMRAP in 18 minutes of: 6 Push Ups 12 Lunges 6 Diamond Push Ups 12 Jumping Lunges 6 Burpees If you can’t doContinue reading ““Shut Up, Push It””

“Zachary Tellier”

I swear we’ve done this one before, but I can’t find it. Bonus points to anyone that can find the last time we did this workout and post in comments. It’s been a while since we did a classic CrossFit hero WOD and this one is the perfect stuck-in-quarantine, it’s-cold-as-balls-outside, gotta-keep-it-moving workout. No equipment needed.