The name of the game here is intensity. WORKOUT — Repeat FOUR Times: 4 Rounds of: 4 Single Arm DB Overhead Lunges (alt. arms each round) (53/35) 4 Single Arm DB Thrusters (alt. arms each round) 4 Burpee Box Jump Overs (24/20) 4 Minutes Rest So it’s 16 rounds total…4 rounds, rest, 4 rounds, rest,Continue reading ““Four Play””
Category Archives: DB/KB Only @Home WOD
“Dos Amigos”
Grab a buddy to share the pain or take a crack at it solo… WORKOUT — With a Partner* 100 Rounds: 2 Dumbbell Snatches (same arm) 55/35 2 Dumbbell Overhead Lunges (same arm, alternate legs) 2 Dumbbell Front Squats *Alternate partners (&arms) each round This sounds confusing, but it’s really not. Partner one starts andContinue reading ““Dos Amigos””
“The Final Countdown”
Here you go. Workout for Wednesday, May 5th, 2021 — 70 Single Arm DB Overhead Lunges (50/35) 65 Sit Ups 60 Single Arm DB Thrusters 55 Push Ups 50 Single Arm DB Overhead Lunges 45 Sit Ups 40 Single Arm DB Thrusters 35 Push Ups 30 Single Arm DB Overhead Lunges 25 Sit Ups 20Continue reading ““The Final Countdown””
“Sounds Awful”
I ran this one by Paddy. He said it sounded awful. In our house, that means a thumbs up. Workout for Tuesday, April 27th, 2021 — 10 Rounds: 10 Burpees 20 Dumbbell Snatches (50/35) All you need is a dumbbell! Have at it.
“Anniversary Amy”
It’s been one year since I sent out the first workout email. The workout was “Fat Amy.” I’m changing the name because fat shaming isn’t cool. Workout for Monday, March 22nd, 2021 — If you want to sub something for the bear crawl, feel free. I think I might have done 10 handstand kick upsContinue reading ““Anniversary Amy””
“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””
“Too Much On My Plate”
Anyone else feel this way lately/all the time? This workout features a plate but if you don’t have one, fear not. I put non-plate subs in too. Workout for Monday, March 15th, 2021 — 10 Burpees to a Plate (sub=regular burpees) 20 Overhead Lunge w/a Plate (sub=OH lunge w/dumbbell or KB) 30 Ground to OverheadContinue reading ““Too Much On My Plate””
“Hell’s Bellz”
I know I owe you all the Hall of cHANpions count for February. Gonna keep you in suspense a bit longer. Grab your bells and get ready… Workout for Wednesday, March 10th, 2021 — 4 Rounds Of: 1 Minute Max Reps Kettlebell Swings (53/35) 1 Minute Max Reps Kettlebell Deadlifts 1 Minute Max Reps RussianContinue reading ““Hell’s Bellz””
“Vanity Workout”
Apparently this is a thing. The goal of a vanity workout is to get you beach bod ready. Let’s get real, ALL bodies are beach bodies, but if you want a little extra fuel for your flexing, here you go. Workout for Tuesday, March 2nd, 2021 — 50 – 40 – 30 – 20 –Continue reading ““Vanity Workout””
“Y2K”
Who remembers New Year’s Eve 1999 and waiting to see if the computers killed the planet? Little did we know what was coming in 2020. Workout for Friday, February 25th, 2021 — 4 Rounds for Time of: 500m Bike (sub 250m Row or 200m Run) 25 Box Jump Overs 500m Row (sub 1000m Bike orContinue reading ““Y2K””
HAN Plan Workouts 