Warm Up:
Run 200m
3x
10 PVC lunge pass throughs
10 push ups
10 PVC back squats
10 scapular pull ups
Then:
30 second pigoen stretch each leg
Skill/Strength:
3x
10 3 way lunges each leg (front, side, back)
10 barbell bent over rows
20 plank jacks
WOD:
Cindy Runs
3x
5 rounds of (5 pull-ups, 10 push ups, 15 squats)
Run 400m
Warm Up:
3x
20 DUs or attempts
10 wallball cleans
10 box step ups
20 plank shoulder taps
Skill/Strength:
15 mins 3-4 rounds
5 push presses
10 GHD sit ups
1 min weighted plank hold
WOD: 3 min 6 min 9 min
You will have 3 mins to complete as much as you can then start over
and go for 6 mins then start over and go for 9 mins (rest 2 mins
between)
10 wallballs (20/14)
10 box jumps (24/20)
10 DUs
20 KB (53/35)
20 Goblet Squats (53/35)
20 DUs
30 wallballs
30 box jumps
30 DUs
40 KBS
40 Goblet Squats
40 DUs
*if during any of the AMRAPs you complete the 40DUs go back to the
beginning and start bach at 10 wallballs
HOW AMAZING DOES THIS GUY LOOK NOW……….
Name: Asad Chinoy
Age: 36
Occupation: Industrial Robotic Sales
Previous workout/exercise history before starting CrossFit? None. Completely new to working out
CrossFitting Since: August 2019
How did you learn about CrossFit Sting? Google search and a phone call with Danielle
Was it love at first WOD (Workout of the Day)? Yes. I have never pushed my body at all, so it was a real reality check.
Favorite WOD or movements?, AMRAPs, EMOTMs, HIIT, and anything with built in rest. Farmer Carry, Box Jump, and KBS. (Those acronyms mean as many rounds as possible, every minute on minute, and high intesity interval training).
Least favorite WOD or Movements? Cleans and Sit Ups
Favorite CrossFit Sting moment? The first time someone (Cammie Stair) cheered me on to finish the WOD. I had never had a stranger care about my accomplishments before. I’ll never forget that moment.
Why do you CrossFit? The feeling of accomplishment and progress. Everyday I feel things different in my body, and I feel more connect to my body.
Tell us something new about you that we don’t already know? CrossFit has helped me inspire a fitness culture in my household. I grew up without that, and have always struggled with getting into fitness. I feel more in control now.
Asad, we are so happy that you have found us. You are inspiring others in class and now you are the one cheering the others on! Congratulations on such a HUGE accomplishment and learning that it is never too late to start a path on a healthy lifestyle AND being able to enjoy it! Keep it up!
Warm Up:
2x
25 jumping jacks
10 squats (5 seconds down hold 5)
10 push ups
2x (PVC or bar)
10 front squats
10 push press
10 thrusters
10 OHS
Skill/Strength:
3-3-3-3-3 Thrusters
5 pull ups negatives between sets
Rx+ double pump or 5 in a row
WOD:
"Jeremy"
Background: "Three year old Jeremy Bloniasz lost his life in a tragic accident Thursday, July 6, 2006. To Jeremy's parents, Kelly and Jeremy, the entire CrossFit family offers our deepest sorrow."
"Jeremy" was originally a CrossFit Kids workout (using broomstick for overhead squats). Later this variant by the same name was posted on the CrossFit main site, using a weighted barbell for overhead squats when it was the workout of the day for Friday, July 25, 2008
"Jeremy"
21-15-9
OHS (95/65)
Burpees
Warm Up:
2x
5 burpees
5 inch worms (stretch shoulders)
10 air squats
3x (PVC or bar)
10 hang power snatches
5 hang power cleans
5 full squat cleans
EMOM:
0-4 12/10 or 10/8 calorie row
4-8 3 hang power snatches at 70%
9-12 12/10 or 10/8 calorie row
13-16 2 hang power snatches at 75%
17-20 12 burpees
21-24 3 squat cleans at 70%
25-28 12 burpees
28-32 2 squat cleans at 75%
Warm Up:
Run 200m
2x
5 burpees
10 push ups
15 jump squats
Skill/Strength: 3-4 rounds in 16 mins
30 band pull aparts
20 DB floor presses
5-10 strict chin ups
WOD:
30 seconds on and 30 seconds off
Assault Bike or Row for calories
*home version DUs, mountain climbers, sprints
Warm Up:
2 min jump rope
Then 2x
10 goodmornings (bar)
10 single leg glute bridges
10 v-ups
10 RDLs
10 hang power cleans
Skill/Strength:
5 deadlifts at 50% of max
5 deadlifts at 65% of max
5 deadlifts at 75% of max
Max deadlifts at 85% of max
*complete max effort russian twists between sets
WOD:
100 DU
50 T2B
50 Hang Power Cleans (95/65)
25 T2B
25 Hang Power Cleans
100 DUs
*scale reps or scale to knee ups/toes to KB or v-ups
Warm Up:
Run 200m
2x
10 air squats
10 push ups
2x (with a bar or light weight)
10 push presses
10 thrusters
10 hang clean and jerks
Skill/Strength: Ever 4 mins for 4 rounds (16 mins)
200m
5 clean and jerks (start at 50% and increase)
WOD:
8 min AMRAP
42 medball cleans (20/14)
20 DB snatches (40/30)
18 push ups
Rest 1 min
8 min AMRAP
21 wallballs (20/14) (home can sub light thrusters)
15 single arm alternating devil presses
9 HSPU
Warm Up:
3x
25 jumping jacks
20 lunge pass throughs
10 good mornings
10 RDLs
Skill/Strength: 3-4 sets in 18 mins
6 back rack lunges (each leg and increasing weight)
10-15 split stance KB deadlifts (each leg)
WOD:
2x
15/12 calorie bike or row
20 KBS (53/35)
25 v-ups
2x
25 up downs (extended arm burpee chest stays off ground)
20 goblet squats
15/12 calorie bike or row
Warm Up:
Run 400m
2x
10 lunges
10 tuck jumps
10 push ups
10 ait-ups
Strength/Skill:
Ab work as group with timer
30 second plank
30 second left plank
30 second right plank
30 second reverse plank
WOD:
3 rounds
3 min to:
Run 400m
15 squats
Max Effort Box Jumps (24/20)
Rest 2 mins