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””
Category Archives: Workout
“The Chieftess”
She’s female identifying, uses the she series pronouns, and she will kick your ass. Workout for Wednesday, March 24th, 2021 — 5 Rounds: AMRAP in 3 Minutes of 3 Power Cleans (95/65) 6 Push Press 9 Front Squats *1 Minute Rest Between Rounds **Start each round wherever your left off in the previous AMRAP. ScoreContinue reading ““The Chieftess””
“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.””
“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””
“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””
“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””
“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””
“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””
“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””
HAN Plan Workouts 