CFWOD #17 Abs focus (Seth Demos)

50/10 x 4

Elevated plank step outs + hop ins 

Plank hop ins + jacks + ski abs (l\r)

Weighted flat knee tucks

Overhead abs with flat legs

Hi/low plank push ups 

CFWOD # 16 Boxs

30/10 x 5

Box plank mat jumps (l/r)

L step up, opposite elbow to knee crunch (add wt)

R step up, opposite elbow to knee crunch (add wt)

Box/elevated plank wide in and outs

Box/elevated mt climbers

Table top L arm w/ wt + R leg extensions 

Table top R arm w/ wt + L leg extensions

CFWOD #15 Strength cardio core legs arms back

50/10 

Jump rope / Run

Switch lunge w/ oblique chop

Jump rope / Run

Alt sandbag swing

Jump rope / Run

Sandbag deadlift & 1/2 burpee

Jump rope / Run

Wted squat jump 

Jump rope / Run

Clean + push up + squat & press

Jump rope / Run

Elevated knee tuck push up 

Jump rope / Run

10 shoulder tap + 10 scissor toe touch

Jump rope / Run

Goblet squat & press

Jump rope / Run

Ab tuck knees

Jump rope / Run

Upright row + 1/2 burpee

CFWOD #14 Redo from 5/25 Mia video

5/25 strength and cardio awesomeness redo

20/10 x 8    5 star workout

10 high knees to plank

Pike l/r mat hops

Squat w/ wt to press

2 mt climbers + 2 bodys cross + 2 pike donkey kicks

Up down plank pushups

CFWOD #13 Work it on out

50/10 x3

Push-up jump squat (wt optional)

Heisman

Tricep dips  

Running Hurdles 

Push up 1/2 Burpees

CFWOD #11 body weight full body

50/10 x 4 or 5

2 walking push ups + 8 mt climbers + jump up

Competition sit ups + 4 under knee claps

Sumo deep squat to push up

Side suicides  

CFWOD #12 Strength Full Body + Veganish plan

50/10 x 3-4

Push up punches or swims (wt optional)

Shoulder squats + Burpees + push ups

Clean + forward hop + 2 squats + backward hop

Tuck jumps + squat jumps

CFWOD #8

X2 rounds

5 Ab splitters

20 elevated knee tucks and oblique 

20 competition sit up toe touches 

R20 side plank toe touch

L29 side plank toe touch

CFWOD #10

10 sec plank

10 Burpees

20 sec plank

20 squats (add weight)

30 sec plank

30 crunches

40 sec plank

40 back lunge with front kick

50 sec plank

50 bike crunches

60 sec plank

60 crab jacks 

AND reverse from 60 to 10

CFWOD #7 HIIT 5 Rounds

From a ZWOW #19

X5 rounds

10 Water bottle clean 

L10 pistol squats or lunge with knee up

R10 pistol squats or lunge with knee up

10 water bottle push ups

10 Russian twists (l+r =1)

10 hip twists (l+r =1)

10 hollow back rolls 

CFWOD #6 Body Weight, No equipment, HIIT

50/10 x 3 or 4

Skaters

Shoulder taps

Jump tucks and agility ladder to jump tucks

Burpees

CFWOD #4 and #5 Get Lucky

30/10 x 4

Toe touch push-ups

Cross overs (side step on surface, up and down)

High knees

Low jacks

1/2 burpee jump overs

Squat jump + 2 push ups + tuck jump

6/1-3 CFWOD #1-3

Half way through the year. How many workouts can we do?

Start with a 2 mi run warm up and 

50/10 x3

L/r baseball drills

L/r side to side donkey hops

Rt leg boat crunch reach

2 walking push-ups + 10 mt climbers + jump up

Reptile planks

2 ski plank hops + 2 in out hops + 2 reptile push ups

Weighted sumo squats w/ oblique lifts

Lt leg boat crunch reach

5/28 Killer Workout!

X3

20 Switch Lunge + kick ups
20 Side Burpees + jump
20 Dead left leg balence (alting legs)
10 Dive Bombers + Knee Tucks (hands on equalizer)
20 Star Jump Tucks to Equalizer knee tuck
20 3d Push Ups
L20 1 leg side ups
R20 1 leg side ups
20 Ab Chops with legs up and off ground
20 Sumo Twist Crunch (wt on shoulders)
20 Plan knee to elbow twist (advanced is feed on equalizer)
10 donkey in/out & Donkey kicks

5/27-30 Five x Five

30/10 x 5

Weighted switch jump lunges 

Back lunge curl press

Cross leg push up

Surfers: 180 jump squats with front foot touch 

Side V crunch: lay flat, hands together crazy Ivan R down L

5/25 strength and cardio awesomeness

20/10 x 8 5 star workout

10 high knees to plank

Pike l/r mat hops

Squat w/ wt to press

2 mt climbers + 2 bodys cross + 2 pike donkey kicks

Up down plank pushups

5/23 All You

30/10 x 4

2 push ups + In out knee tucks

Frog jumps

Forward lunge

Sumo squats oblique leg lifts

R Side plank under reach 

L Side plank under reach

5/22 p90x Ab Ripper Workout

Ab Ripper X
20 minutes ish

25 of each move
In & Out

Seated Bicycle

Reverse Bicyle

Seated Crunchy Frog (wave your arms)

Wide Leg Sit-ups

Fifer Scissor

Hip Rock n' Raise (froggy leg lifts)

Pulse Up (heals to heaven)

Roll-up/V-up Combo

Left Oblique V-up

Right Oblique V-up

Left Leg Climb

Right Leg Climb

+ 40 Mason Twists