WARRIOR MINDSET

03 08-14 21

by Gene Crawford | Mar 7, 2021 | WOD

03-08

Atalanta
4x Rounds (~30:00 to complete)
400m Run
20x Hand Release Push-Up
20x Sit-Ups
2:00 Rest

*Greek huntress and an exceptional athlete. She was also a favorite of the goddess Artemis because of her survival instinct, impressive skills, courage and noble character. Atalanta was known for her equality to men when it came to hunting or athletic accomplishments.

03-09

8 Sets of Each Tabata (:20 work :10 rest)
Tabata 1: Ground to Overhead w/Plate
2:00 Rest
Tabata 2: Alt Legs V-up
2:00 Rest
Tabata 3: OH Plate Lunges
2:00 Rest
Tabata 4: Box Step-ups 20″
2:00 Rest
Tabata 5: Jump Rope Singles

03-10

STRENGTH
Thrusters 3-5-7-5-3

12:00 EMOM
2x DB’s #AHAP
4x Front Squat
6x Bent Over Rows
4x Push-ups

03-11

For Time
1 Mile Run
30x Clean & Jerks
15x Box Jumps OR 20x Box Step-ups
[30:00 Cap]

03-12

The CrossFit Open Workout will be programmed for today
https://games.crossfit.com/open

03-13 & 17

Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim

03 01-07 21

by Gene Crawford | Feb 28, 2021 | WOD

03-01

‘Grettel’
10x Rounds
3x Push Press (use 2xDBs or Barbell)
3x Push-ups
3x Burpees

FINISHER
2:00 Max Reps Sit-ups
2:00 Rest
2:00 Plank (do the best you can, accumulate the time in plank)

03-02

STRENGTH WORK FIRST
3-5-7-5-3
Thrusters 95#/65#
Scale accordingly

4x Rounds
200m Run/Walk
10x Single Arm ALT DB Snatch
10x V-ups / Sit-ups

03-03

8:00 AMRAP
5x Burpees
5x Deadlift
5x Push-Ups (Feet Elevated)

FINISHER
4x Rounds
20x Russian Twists
10x V-ups
:30 Hollow Hold
:30 Plank
:30 Rest

03-04

50-40-30-20-10
Jump Rope Singles (2:1)
Sit-Ups

*After each ODD round of “ANNIE” 50/30/10, complete 1 round of “KELLY”
**No additional work in the EVEN rounds.

1 Round of KELLY…
400m Run
30x Box Step Ups
20x Wall Balls

03-05

30:00 AMRAP
10x KB Deadlift #AHAP
10x Push-ups
10x Push Press 45#/35#
20x Air Squats
10x Jumping Squats
30x Farmer Carry 100m

03-06 & 07

Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim

02 22-28 21

by Gene Crawford | Feb 22, 2021 | WOD

02-22

20:00 AMRAP
20x Plate Squats (hold out in front)
10x Push-ups (hands on plate)
10x Squat Jumps (hands on plate when in down position)
10x Plate Sit-ups
10x Plate Russian Twist
20x Mountain Climbers (hands on plate)
*Plate = 25#/10#
**If you don’t have a plate, just do the same movements without one 🙂

FINISHER
3x 1:00 Wall Sit
Rest :30 between sets
3x 1:00 Plank
Rest :30 between sets
3×12 v-ups
Rest as needed between

02-23

20-16-12-8-4
DB Snatch #AHAP
Burpee Over the DB (scale: Burpee or Push-ups)

FINISHER
4x Rounds
10x Bicep Curls
10x Hammer Curls
10x Shoulder Pres
10x Front Squat
10x Thruster
2xDB’s #AHAP

02-24

5 Rounds for time:
DT
12 Deadlifts w/KB
9 Hang Power Cleans w/2xDB
6 Push Jerks w/2xDB

*Make the KB and DB’s a moderate weight.

FINISHER
Run 600-800m (moderate pace)

02-25

15:00 AMRAP
1x Burpee
2x Air Squat
2x Burpee
4x Air Squat
3x Burpee
8x Air Squat
etc…

02-26

12:00 EMOM
10x Goblet Squat + 5x Push-ups
**Every other minute do Air Squats instead of Goblet Squats

FINISHER
3×15 Ring Rows
3×10 Bent over Rows 2xDBs
3×10 Shoulder Press 2xDBs

02-27 Active Recovery Day

~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim

02-28

~Rest Day~

02 20&21 21

by Gene Crawford | Feb 20, 2021 | WOD

Active Recovery Day

~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim

021921

by Gene Crawford | Feb 19, 2021 | WOD

‘Black Widow’
15:00 AMRAP
10x Shadow Box: Front Kick + Punches (left+right+hook+uppercut)
10x Push-ups
10x 180 Squat Jumps
10x Burpees (W/O Push-up)
10x Mountain Climbers
10x Leg Throughs (All fours to single leg through)
*https://youtu.be/dtVD2MPp9Ao

FINISHER
4x 10x DB Push Press
4x 10x RKBS #AHAP
3x 10x V-ups (or Sit-ups)

021721

by Gene Crawford | Feb 17, 2021 | WOD

3x Rounds
400m Run or 1:30 of Jump Rope
21-15-9
Burpees
Air Squats
Sit-ups

021621

by Gene Crawford | Feb 16, 2021 | WOD

5x Rounds
25x Sit-ups
20x Push-ups
10x Leg Raises
10x 4ct Supermans
10x 4ct Arm-haulers

FINISHER
1 Mile Run/Jog

021521

by Gene Crawford | Feb 15, 2021 | WOD

For Time
Rnd 1:
10x Burpees

Rnd 2:
20x Push-ups
10x Burpees

Rnd 3:
30x V-ups
20x Push-ups
10x Burpees

Rnd 4:
40x Lunges
30x V-ups
20x Push-ups
10x Burpees

Rnd 5:
50x Air Squats
40x Lunges
30x V-ups
20x Push-ups
10x Burpees

FINISHER
21-18-15-12-9-6
Single Arm Bent Over Rows (left arm)
Single Arm Bent Over Rows (right arm)
Overhead Tricep Extensions (both arms)

021421

by Gene Crawford | Feb 14, 2021 | WOD

Active Recovery Day

~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim

021321

by Gene Crawford | Feb 13, 2021 | WOD

Rest day…

021221

by Gene Crawford | Feb 12, 2021 | WOD

WARM UP

~5:00 Cardio
then
~10:00 Mobility

WORKOUT

‘FURIOSA’
LVL1 = 5x Rounds, LVL2 = 7x Rounds
20:00 CAP
20x Mountain Climbers (2x=1)
10x Push-ups
2x Raised Leg Push-ups
20x Left+Right Punches (Shadow boxing)
20x Air Squats (with your guard up)
10x Burpees
10x Alt Raised Leg Glute Bridges
10x Sit-ups

012221

by Gene Crawford | Jan 22, 2021 | WOD

WARM UP

~5:00 Cardio
then
~10:00 Mobility

WORKOUT

Wolverine
10-9-8-7-6-5-4-3-2-1 (For Time)
Push-Press 95#/65#
Burpee Box Jumps / Step-ups

Or Alt

10-9-8-7-6-5-4-3-2-1 (For Time)
Push-Press 2xDB #AHAP
Push-up to a Step-up (Box or Plates)

012121

by Gene Crawford | Jan 21, 2021 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

“DOPE DIANE”
3x Rounds for Time:
21x Burpee Over Bar
15x Deadlifts 225#/155#
9x Handstand Push Up

or ALT

3x Rounds for Time:
21x Burpees
15x Deadlifts KB or whatever you can Deadlift
9x Push Up (make as difficult as possible)

**FINISHER**
4×10 Glute Bridges w/Weight
3×10 Bent Over Rows (2xDBs)
3×10 Floor Press (2xDBs)

012021

by Gene Crawford | Jan 20, 2021 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

21-15-9
Burpee
Sumo Deadlift High Pull 1xKB #AHAP
Push-Press 2xDB or Barbell Only

011921

by Gene Crawford | Jan 19, 2021 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

For Time:
30x Thrusters Barbell or DB
30x Wall Balls
30x Burpees

**STRENGTH AFTER WOD**
3×8 Front Squat w/2xDB
3×8 Shoulder Press w/2xDB
3×8 French Curls w/2xDB
3×8 Curls w/2xDB
*All weight is #AHAP
*Should be able to complete in 20:00

011521

by Gene Crawford | Jan 15, 2021 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

“Deck of Cards”

Spades – Air Squats

Clubs – Push-ups

Hearts – Sit-Ups

Diamonds – Burpees

**Pull each card out of a shuffled deck, each # of the card matching the suit is the amount of reps you do. Pull one last card, # of that card is the amount of rounds you do. Get after it… 

FINISHER
3-5×10 Slam Ball + Burpee (LVL1=3)
Rest 30sec between sets

2x 1:00 Plank (each arm)
Rest 30sec between sets

3×12 v-ups
Rest as needed between

011421

by Gene Crawford | Jan 14, 2021 | WOD

WARM UP

~5:00 Cardio
then
~10:00 Mobility

WORKOUT

CAPTAIN AMERICA
20x Plate Squats
10x Push-ups
20x High Knees – 1x Tuck-Jump every 10x
1:00 Plank
10x Plate Sit-ups
20x Mountain Climbers
10x Plate Russian Twist

*Plate = 25#/10#

**L3 5 rounds, L2 3 rounds

011321

by Gene Crawford | Jan 13, 2021 | WOD

WARM UP

~5:00 Cardio
then
~10:00 Mobility

WORKOUT

REAPER ‘SHORT’ CARD
5x Rounds – KB/DB WOD
30x KBS
30x Snatch (15x each arm)
30x Push-press (15x each arm)
10x Thrusters (each arm)
10x Burpees

011221

by Gene Crawford | Jan 12, 2021 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

STRENGTH
Deadlift 5-5-5-5-5 @ 75% of your 1-rep max (if you can)

5x Rounds
4 Cone ~50′ Shuttle Sprint
10x Bent Over Row
10x Thruster
*Barbell = 45#/35#

011121

by Gene Crawford | Jan 11, 2021 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

5:00 AMRAP
10x 2xDB/KB Front Squat
5x/Side DB/KB 1/2 Get Ups
10x 2xDB/KB Shoulder Press

2:00 Rest

4:00 AMRAP
10x 2xDB/KB Front Rack Lunges
5x/Side DB/KB Snatch
10x DB/KB Goblet Squat

2:00 Rest

3:00 AMRAP
8x Push-ups
10x/Side High Knees
20x/Side Mountain Climbers

FINISHER
3x Rounds
1:00 Plank
1:00 Wall Sit

12092020

by Gene Crawford | Jan 9, 2021 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

10x Rounds for Time:
4x Hand Release Push-ups
8x Ball Slams (or Lunges)
12x Jumping Air Squats

FINISHER

3x Rounds
10x Weighted Split Squat/Lunge (AHAP# KB/DB/Odd Object)
10x Unweighted Split Squat/Lunge

010821

by Gene Crawford | Jan 8, 2021 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

10:00 AMRAP
10x Shoulder Press w/Barbell
10x Goblet Squats KB
10x Push-ups
10x V-ups
10x Shoulder Taps

FINISHER
3×10 V-ups
2×1:00 second Single Leg Plank

010721

by Gene Crawford | Jan 7, 2021 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

Jocko Willink MUSTER #002

36:00 EMOM
Min 01: Burpees AMRAP
Min 02: :45 Plank
Min 03: 20x Squats
Min 04: 30x Flutter Kicks
Min 05: 10x Push-ups
Min 06: 20x Jumping Jacks