by Gene Crawford | Jun 27, 2020 | WF-WODS
VIDEO
WARMUP
2x Rounds 10x Air Squats 6x Lunges 4x Runner Stretch 20x Toe Touches
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
WORKOUT
5x Rounds 100x Jump Rope or 200m Run 25x Sit-ups 25x Leg Raises 25x 4ct Sit-ups *(2 full sit-ups = 1 Rep) 25x 4ct Flutter Kick
FINISHER 2:00 Max Push-ups
by Gene Crawford | Jun 26, 2020 | Workhorse Podcast
VIDEO
Benchmark WOD
A benchmark WOD is generally considered a workout standard across CrossFit allowing you to compare your progress against others. Girl WODs, such as Fran or Amanda, are examples of benchmark WODs.
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by Gene Crawford | Jun 26, 2020 | WF-WODS
VIDEO
WARMUP
Get ~10:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
WORKOUT
‘OMAR’ 10x Thrusters 95#/65# 15x Bar Facing Burpees 20x Thrusters 95#/65# 25x Bar Facing Burpees 30x Thrusters 95#/65# 35x Bar Facing Burpees *https://www.crossfit.com/workout/2013/05/21#/comments
BODYWEIGHT 10x Jump Squats 15x Burpees 20x Jump Squats 25x Burpees 30x Jump Squats 35x Burpees*Burpees are no-pushup burpees
by Gene Crawford | Jun 25, 2020 | Podcast , Way of the SEAL
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by Gene Crawford | Jun 25, 2020 | WF-WODS
VIDEO
WARMUP
Tabata (16x Rounds :20 Work with :10 Rest) Jumping Jacks Plank
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
WORKOUT
8:00 AMRAP 1-3-5-7-9-12… etc. Pull-ups / Bent Over Row (Barbell or 2xKB/DBs) 2-6-10-14-18… etc. Push-ups 3-9-15-21-27… etc. Air Squats
Rest 5:00
8:00 AMRAP 8x 1xDB Alt Snatch 4x Pistols Alt 2x Handstand Push-ups or Deck-to-Handstand or :10s Handstand Hold
BODYWEIGHT
8:00 AMRAP 1-3-5-7-9-12… etc. Push-ups 2-6-10-14-18… etc. V-ups 3-9-15-21-27… etc. Air Squats
Rest 5:00
8:00 AMRAP 4x Burpees 4x Pistols Alt (or 2x Air Squats) 2x Handstand Push-ups or Deck-to-Handstand or :10s Handstand Hold
by Gene Crawford | Jun 24, 2020 | WF-WODS
VIDEO
WARMUP
2x Rounds 1:00 Plank 10x Sit-ups 15x Toe-Touches
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
WORKOUT
14:00 EMOM 10x Air Squats + 8x DB Alt Snatch
3:00 AMRAP Max 1xDB Alt Devil Press
12:00 EMOM Min 1: Max Air Squats (set the pace and repeat # each round) Min 2: 12x Burpees Min 3: 16x Alt Leg V-Ups
3:00 AMRAP Max 1xDB Alt Devil Press
BODYWEIGHT
14:00 EMOM 10x Air Squats + 5x Push-ups
3:00 AMRAP Max Burpees
12:00 EMOM Min 1: Max Air Squats (set the pace and repeat # each round) Min 2: 10x Push-ups Min 3: 16x Alt Leg V-Ups
3:00 AMRAP Max Burpees
by Gene Crawford | Jun 23, 2020 | WF-WODS
VIDEO
WARMUP
Tabata (24x Rounds :20 Work with :10 Rest) Jumping Jacks Hollow Hold Plank
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
WORKOUT
10x Rounds 5x Hand Stand Push-ups (HSPU) or 3x Deck-To-Handstand (https://youtu.be/TjjCLlyEvFI ) 10x V-ups
*ALT = 10x Hand Release Push-ups
by Gene Crawford | Jun 22, 2020 | WF-WODS
VIDEO
WARMUP
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
WORKOUT
12:00 Chipper 50x Double Unders (3:1 Singles) 40x RKBS 55#/35# 30x Burpees 20x Box Jumps 10x Pull-ups
BODYWEIGHT 12:00 Chipper 50x Jumping Jacks 40x Air Squats 30x Burpees 20x Box Jumps (or jump over an object) 10x Push-ups w/10 second hold at top
FINISHER: ABS ATTACK
5×10 Slam Ball + Burpee Rest 30sec between sets
2x 1:00 Single Arm Weighted Plank (each arm) Rest 1:00 between sets
3×12 v-ups Rest as needed between
by Gene Crawford | Jun 21, 2020 | WF-WODS
VIDEO
WARMUP
Get ~15:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
WORKOUT
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
by Gene Crawford | Jun 20, 2020 | WF-WODS
VIDEO
WARMUP
2x Rounds :30 Plank :30 Wall Sit 20x Toe Touches 10x Burpees (or up-downs)
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
WORKOUT
10-9-8-7-6-5-4-3-2-1 For Time No Push-up Burpee Push-ups Jump Squat
by Gene Crawford | Jun 19, 2020 | WF-WODS
VIDEO
WARMUP
2x Rounds 10x Air Squats 10x Lunges 4x Runner Stretch 20x Toe Touches
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
WORKOUT
50-40-30-20-10 DB Alt Snatch Sit-ups Air Squats
BODYWEIGHT 50-40-30-20-10 Jumping Jacks Sit-ups Air Squats
by Gene Crawford | Jun 18, 2020 | WF-WODS
VIDEO
WARMUP
Get ~10:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
WORKOUT
4x Rounds 8-12-16-20 Deadlift 20-16-12-8 Clean & Jerk 200m Run Between Rounds*Use same bar/weight
BODYWEIGHT 4x Rounds 8-12-16-20 Burpees 20-16-12-8 Push-ups 8-12-16-20 Sit-ups 200m Run Between Rounds
by Gene Crawford | Jun 17, 2020 | WF-WODS
VIDEO
WARMUP
3x Rounds 5x Down Dog Push-ups 10x Air Squats 15x High Knees
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
WORKOUT
“DEATHSTALKER” (For Time)
Buy-In: 5x Devil Presses (2xAHAP) 30x Double-Unders
Directly into, 4x Rounds of: 20x Sit-Ups 15x Double Dumbbell Deadlifts (2xAHAP)
Cash-Out: 5x Devil Presses (2xAHAP) 20x Dumbbell Rows (2xAHAP) 800 Meter Run
BODYWEIGHT (For Time)
Buy-In: 8x Burpees 30x Air Squats
Directly into, 4x Rounds of: 20x Sit-Ups 40x Jump Squats
Cash-Out: 8x Burpees 20x Hand Release Push-ups 800 Meter Run
by Gene Crawford | Jun 16, 2020 | WF-WODS
VIDEO
WARMUP
1:00 Plank 10x Sit-ups 15x Toe-Touches 1:00 Wall Sit
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
WORKOUT
3x Rounds (30:00 CAP) 10x Goblet Squats AHAP# 10x Spiderman Push-ups 20x Jump Squats 20x DB Snatches or KB Clean & Jerks AHAP# 25x Hollow Body Rocks
BODYWEIGHT 3x Rounds (30:00 CAP) 20x Air Squats 10x Spiderman Push-ups 10x Jump Squats 20x Skaters (side-to-side) 25x Hollow Body Rocks
by Gene Crawford | Jun 15, 2020 | WF-WODS
VIDEO
WARMUP
Get ~10:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
WORKOUT
5K Run/Walk
by Gene Crawford | Jun 14, 2020 | WF-WODS
VIDEO
WARMUP
10x Air Squats 10x Lunges 6x Runner Stretch 20x Toe Touches
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
WORKOUT
3x Rounds 100x Jump Rope or 400m Run 20x Sit-ups 20x Leg Raises 20x Sit-ups 20x 4ct Flutter Kick
by Gene Crawford | Jun 13, 2020 | WF-WODS
VIDEO
WARMUP
Get ~10:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
WORKOUT
3-6-9-12-15-18-21 (21:00 CAP) V-Ups Push-ups Air Squats
by Gene Crawford | Jun 12, 2020 | WF-WODS
VIDEO
WARMUP
10x Air Squats 10x Lunges 6x Runner Stretch 20x Toe Touches
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
WORKOUT
3x Rounds: 20x Deadlift 135#/95# 20x Pushups 30x Sit-Ups 40x Lunges 30x Sit-Ups 20x Pushups 20x DB Bent Over Row (alt)
Rest 3:00 between rounds
FINISHER 3×10 V-ups 2×1:00 second Single Leg Plank
by Gene Crawford | Jun 11, 2020 | WF-WODS
VIDEO
WARMUP
Tabata (8x Rounds :20 Work with :10 Rest) Air Squats Plank
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
WORKOUT
12:00 EMOM 3-3-2-2-1-1-1-1-2-2-3-3 Clean & Jerk @ 75% Push-Press
Rest 5:00
10x Rounds (:20 work :40 Rest) DB/KB Alt Clean & Jerk AHAP#
Rest 5:00
20:00 EMOM Min 1: 10x Thruster 75#/55# (light-ish) Min 2: 200m Run Min 3: Rest
by Gene Crawford | Jun 10, 2020 | WF-WODS
VIDEO
WARMUP
3x Rounds 10x Air Squats 10x Down Dog Push-ups 20x High Knees
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
WORKOUT
30x Rounds :40 secs on :20 sec off 1x Burpee 2x Air Squats 3x Push Ups 4x Lunges
by Gene Crawford | Jun 9, 2020 | WF-WODS
VIDEO
WARMUP
:30 Plank :30 Wall Sit 20x Toe Touches 10x Burpees (or up-downs)
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
WORKOUT
3x Rounds 8x 1xDB Alt Devil Press 20x Lunges 20x Burpees 20x Lunges 8x 1xDB Alt Devil Press 200m Run *???? 1-?????? ??????? ??????
FINISHER 2:00 Max Reps Sit-ups
The Devil Press
VIDEO
by Gene Crawford | Jun 8, 2020 | WF-WODS
VIDEO
WARMUP
2x Tabata (16x Rounds :20 Work with :10 Rest) Jumping Jacks Plank
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
WORKOUT
50x Box Jump Overs 50x 2xDB/KB Sumo DL High Pulls 50x Ring Rows 50x Plank Shoulder Taps 50x 2xDB Bent Over Rows
by Gene Crawford | Jun 7, 2020 | WF-WODS
VIDEO
WARMUP
Get ~15:00 of Mobility Aductor Stretch Banded Stretches Couch Stretch IT Band Neck Stretches Pigeon Pose QL Stretch
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
WORKOUT
20-30:00 of active recovery – run/jog/ruck/bike/walk
by Gene Crawford | Jun 6, 2020 | WF-WODS
VIDEO
WARMUP
3x Rounds 10x Air Squats 10x Down Dog Push-ups 20x High Knees
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
WORKOUT
800m Run Rest 4:00 400m Run Rest 3:00 200m Run Rest 2:00 400m Run Rest 4:00 800m Run
*Run what you can run, if you are a good runner, go all out. If you are a new runner, just jog. If you cannot jog the entire distance walk as fast as you can. – but keep moving for the run portion.
by Gene Crawford | Jun 5, 2020 | WF-WODS
VIDEO
WARMUP
20x Burpees (or 10x Up-Downs)
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
WORKOUT
Tabata For Each Movement (:20 Work / :10 Rest) [32:00] RKBS Goblet Squats Push-ups Lunges (hold Medball) Medball Sit-Ups Box Jumps (or Step Ups) Plate Ground-to-Overhead Air Squats
by Gene Crawford | Jun 4, 2020 | WF-WODS
VIDEO
WARMUP
:30 Plank :30 Wall Sit 20x Toe Touches 10x Burpees (or up-downs)
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
WORKOUT
20:00 CAP
From 0 – 8:00 50-40-30-20-10 Mountain Climbers Air Squats
From 8:00 – 14:00 40-30-20-10 Mountain Climbers Push-Ups
From 14:00 – 20:00 30-20-10 Mountain Climbers Burpees
*if you finish before the time-switch, rest. **If you don’t finish, move on to next workout section.
FINISHER 400m DB Farmer Carry AHAP# 2:00 Rest 400m DB Farmer Carry AHAP#
by Gene Crawford | Jun 3, 2020 | WF-WODS
VIDEO
WARMUP
10x Air Squats 10x Good Morning w/band or w/o band 6x Runner Stretch 20x Toe Touches
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
WORKOUT
For Time 400m Run 30x Lunges 400m Run 30x Burpees 400m Run 30x Push-ups 400m Run 2:00 Plank 400m Run 1:00 Plank 400m Run
by Gene Crawford | Jun 2, 2020 | WF-WODS
VIDEO
WARMUP
3x Rounds 10x Air Squats 5x Down Dog Push-ups 20x High Knees
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
WORKOUT
30:00 AMRAP 200m Run 20x Clean and Jerks (1xAlt KB AHAP#) 20x Burpees
FINISHER 21-18-15-12-9: Single Arm Bent Over Rows (left arm) Single Arm Bent Over Rows (right arm) Overhead Tricep Extensions (both arms)
by Gene Crawford | Jun 1, 2020 | Workhorse Podcast
VIDEO
COACHING TALK
Here are some of the topics we covered in today’s Video Podcast:
What is an ‘athlete’ How is ‘training’ different from ‘working out’ Training for a GOAL. How do you or how to program for competitive athletes vs. regular athletes. Game planning your WOD (y or n) and why’s/how’s Intensity(heavy weights) vs. form(perfect movement) vs. capacity training(as much as you can as fast as you can) How to get the most out of your training. How to train with intention. How do you redefine adversity for an athlete in the gym so they push harder or learn to push and work hard. How do you get through to someone. What do you do when you can’t get through to someone. How do you stay lean and still build muscle?
by Gene Crawford | Jun 1, 2020 | WF-WODS
VIDEO
WARMUP
2x Tabata (16x Rounds :20 Work with :10 Rest) Jumping Jacks Plank
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
WORKOUT
5x Rounds 50x Double Unders (150x Singles) 20x DB Alt Snatches AHAP# 20x 4ct Flutter Kicks 20x DB Alt Push-press AHAP# 20x Shoulder Taps (from plank position)