Home WODs for The Snow Storm Woes

It’s that time of year where the weather is frightful and we can’t always make it to the gym. But, that shouldn't stop you from getting SOME physical activity into your day. Here are some at-home workouts that require no equipment, only the will to get up and get moving!

Any of these can be modified for your specific needs. If you can’t jump or make noise because you live in an apartment, try doing squat thrusts instead of burpees, or air squats instead of jumping air squats, etc. If you really really hate burpees like most of us do, sub them for something else you’d better enjoy and know you’re likely to complete in the comfort of your home.

3...2...1...GO!

Metcons

For time:

21-15-9-15-21

Hand release push ups

Air Squats

Sit ups

100 Burpees for time

10 Rounds:

10 Chair Dips

10 Sit-ups

10 Diamond Push-ups

10 Split Lunges

3 Rounds:

1 min Max Push-ups

1 min Max Jumping Air Squats

1 min max Sit-ups

1 min Rest

For time:

100 Mountain Climbers

100 Air Squats

100 Sit-ups

100 Hand-release Push-ups

1-10 OR 10-1 Reps for time:

Pistols

Sit-ups

Diamond Push-ups

4 Rounds:

5 Clapping Push-ups

10 Burpees

15 Jumping Air Squats

20 Mountain Climbers

0:25 Plank Hold

For time:

50 Air Squats

40 Mountain Climbers

30 Hand-release Push-ups

40 Superman

50 Side Lunges (alternating legs)

AMRAPs

Tabata Intervals:

(0:20 work, 0:10 rest, 4:00 each)

Plank Hold

Mountain Climbers

Wall Sit

Push-ups

"The Core Killer"

3 Rounds:

10 Mountain Climbers

10 Sit-ups

0:10 Plank Hold

10 Russian Twists

10 Superman

10 Bicycle Kicks

10 Flutter Kicks

"Bodyweight Deck of Cards"

Using a deck of cards, each suit represents a movement and the number represents the reps. As soon as reps from one card are complete, draw another until the deck is done!

Hearts - Sit-ups

Clubs - Push-ups

Spades - Air Squats

Diamonds - Jumping Jacks

Face Cards - 10 Reps

Aces - 11 Reps

Jokers - 10 Burpees

Comments

Sweatiest Angel - May 2017

Congratulations to our Sweatiest Angel for May 2017 - Max Lamb ! The Sweatiest Angel award is given each month to the CSC athlete who displays significant work ethic, a willingness to support others and a true sense of camaraderie inside the gym. Every day Max brings energy, a desire to learn and the passion to motivate and elevate his fellow athletes. As with many of us he has come a long way through work ethic and a desire for self improvement. A short time ago Max wrote a guest blog post discussing his growth through CrossFit and fitness. Read it HERE . Unfortunately Max will be off soon to pursue awesome new opportunities in New York City. Never lose sight of your goals Max, and your passion for improvement. Congratulations Max. We're going to miss having your energy at CSC! Max sled pull during CrossFit Outside The Box at CWRU How long have you been doing CrossFit? Max: Got into CrossFit in Santa Monica, California during Summer 20

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Dear CrossFit beginners, this is what your coach wants you to know... Whether you are a new CrossFit athlete, someone interested in trying our style of fitness or someone on the fence, we want you to understand our mindset when it comes to training you and our expectations for you on day one. We will also address the common concerns we hear from beginners. I have to get into better shape before I start CrossFit. I feel bad saying this but sometimes this statement makes us laugh. Perhaps it is the frequency with which we hear it. CrossFit is a strength and conditioning program built on a few guiding principles (constantly varied, functional movement, at high intensity) and created to improve overall health, wellness and fitness. It is a fitness program. Some other fitness programs include Zumba, boot camps, etc. I don't say this to be condescending but to make the point that you probably wouldn't think about getting into shape to do Zumba. Likely, one would make the as

Sweatiest Angel - June 2017

Congratulations to our Sweatiest Angel for June 2017 - Amanda Stanoszek! The Sweatiest Angel award is given each month to the CSC athlete who displays significant work ethic, a willingness to support others and a true sense of camaraderie inside the gym. Amanda wears many hats - CrossFitter, competitive triathlete, school teacher, high school coach and owner and operator of Bomani Strength. As someone who is driven by helping kids she has been a coach for multiple sports at Shaw High School where she also spends a lot of time working out before and after school with her students. She does this through her charity Bomani Strength. Her passion for helping Cleveland's youth is something we should all take a cue from. Congratulations Amanda! You are a shining light and beacon of energy on our gym community. Amanda @ Pose Cleveland How long have you been doing CrossFit? Amanda: Since 2008 (with A LOT of hiatus’ LOL) What do you do when you're not at CSC?

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