Home Workouts

8-10 Rounds:

  1. Move the Mountain (odd object)
  2. 10 Lunges
  3. Move the Mountain
  4. 5 Pushups

Daily Challenge:

Accumulate 10 minutes in the bottom of the squat. You can execute this however you choose.

10 minutes at a time

10, 1 minute sets

2, 5 minute sets

Any way you choose…but spend some time in the end range of the squat. Don’t worry about your back, it can round. No biggie. Also…pics or it didn’t happen! #10minutesquattest

Home Workouts

A little something different today. Rather than a traditional CrossFit WOD, let’s expand our horizons. Plus, a little daily challenge for added points.

4 X 3:00 rounds of shadow boxing. Daily challenge = 15,000 steps.

Fit to Fight Republic has you covered. See the video below for guidance!

Home Workouts

10 Rounds:

  • 3 candlesticks (https://youtu.be/WXoNNx-uOtU)
    • RX+=Candlestick to single leg, RX=Candlestick to double leg
  • 12 Russian KBS
    • If you don’t have a KB, find an object around the house (i.e. a jug of water, can of paint, your child, etc.)

Skill = 5X6 Hollow arch rolls

Hollow Arch Rolls – PowerMonkeyFitness

3 Rounds for time:

  • 400m run
  • 50 Air squats

Squats, Hollow rocks, Dips

EMOM14 (All movements every min):

4 rounds for time:

  • 10 Tuck jumps
  • 10 Pushups
  • 10 Situps


  • 12 Walking lunges
  • 10 Burpees
  • 1 minute Plank hold

For time:

“Annie” – 50-40-30-20-10

  • Double unders
  • Situps

For time:


  • 100 Pullups
  • 100 Pushups
  • 100 Situps
  • 100 Air squats


Whitebelt CrossFit – CrossFit


A: Metcon (Weight)


Partner A (Partner B)

250m row (FR hold 135/95)


6:00 to find a 1RM

Heavy SQUAT clean

*1 Round = BOTH partners completing row/FR hold

**FR hold can be taken from rack

***Score is COMBINED clean weight

Cool Down

20 Deep breaths in Child’s pose


Whitebelt CrossFit – CrossFit


A: Metcon (Weight)

3 Sets for Quality

ME(-2) Ring pullups

*Strict Pullups with chinup grip

6-8 Filly curl to press

*Hold KB in FR while curl and press a DB

ME (-2) Dynamic KB rows

*In bent over position, pull KB up and catch with other hand

*Score is Filly curl weight

B: Metcon (Weight)

3 sets for Quality

6-8 SA DB BP with glute bridge

*Shoulders on bench

6-8 Close grip pushups

6-8 Seated tricep extensions

*DB is held behind neck -press weight overhead

*Score is DB weight

C: Metcon (No Measure)

3 Sets for Quality

6-8 Rower pike ups


15-20 Weighted crunches

:30/side Side plank


Leap Year

Whitebelt CrossFit – CrossFit


Leap Year (Time)

Partner WOD

*Both partners complete 29 reps of each movement

**One partner working at a time

2 Rounds for Time:

29 Pushups

29 Air squats

29 Ab mat situps

29 Mountain climbers (both feet =1)

29 Alternating cossack squats


*Each team has to accumulate 2020 meters of running or rowing

**This can be done at any point

***One partner working at a time


Whitebelt CrossFit – CrossFit


A: Overhead Squat (6X2 @ 80-85%)

Sets begin every 2:00

B: Metcon (Time)

3 Rounds


9 WB (20/14)

Rest 2 minutes

3 Rounds


9 WB

*Scales for RMU

-3 Low ring transitions (with dip)

-3 Toe assisted low RMU (with dip)

-3 Jumping RMU

-3 Burpee Pullups

*Score is TOTAL time INCLUDING rest


Partner internal rotation/extension mob