Workouts

  • At Home Workout for March 19th 2020

    For Time:

    50 Dumbbell Front Squats 40/25 lb.

    1 Mile Run

     

    *Run substitute: 5 x (20 kick-backs + 30 High Knees in place)

     

    Happy Thursday Brutes,

    We’ll be testing some serious lung and leg stamina today with this gritty workout.

    The question is, how are you going to break up those front squats to save your legs during that mile run?

    Do you bite down and hang on to those bad boys for all 50 reps?

    Post your times and strategies in the comments below.

    Here’s a throwback to an early podcast we recorded with the legendary endurance coach, Chris Hinshaw.

    You may want to revisit the episode if this workout chews you up and spits you out.

    Come back tomorrow as we wrap up the week with an OTB spin on a fan-favorite hero workout.

  • At Home Workout for March 18th 2020

    5 Rounds for time

    60 Double-Unders

    30 Alternating Mountain Climbers *Touch knee to elbow

    10 DB Burpees

     

    Today’s workout is sure to get sweaty.

    In classic CrossFit fashion, we’ll be completing 5 rounds of the triplet above as quickly as possible.

    We’re not saying it HAS to be a race but…let’s see who can get it done in the shortest amount of time!

    Post times in the comments below and hey, don’t forget to warm-up properly.

    Check out this video for our best tips and methods for creating an effective warm-up strategy.

    See you tomorrow!

  • At Home Workout for March 17th 2020

    EMOM 12 Minutes

    Odd Minutes: 5 Handstand Pushups OR 7 Pike Pushups

    Even Minutes: 7 Dumbbell Thrusters

     

    We’ve got a simple couplet on the books for today. An “alternating EMOM” workout designed to reward you with more rest the quicker you get through the movements.

    For those of you who aren’t familiar with an EMOM style workout, here’s the gist:

    Complete the prescribed amount of reps for the listed exercise at the top of the minute. Once you complete the reps, you get to rest for the remainder of that minute.

    Today, you’ll be alternating between handstand pushups and dumbbell thrusters. Talk about a shoulder pump!

    Think you can complete all 12 minutes?

    Post reps and weights used for the thrusters in the comments section below.

    If you’re hung up on some of the movements, feel free to browse our movement library here.

    Check back tomorrow for another fun workout!

  • At Home Workout for March 16th 2020

    3 Min AMRAP

    30 Single-arm Sumo-deadlift high-pull buy-in*

    • 8 Hang DB Snatch
    • 8 Alternating Renegade Rows

    Repeat for 5 total rounds

    Rest 1 minute between rounds

    Hey Brutes, we’ll be releasing a new workout daily here on the blog from our Outside The Box program throughout the duration of the Coronavirus outbreak.

    It’s important for us to stay healthy physically and mentally and the best way to accomplish this is to be proactive and keep our fitness up. Since most gyms are closing down temporarily, we’ll be providing you all with at-home workouts here on the blog that you can perform as prescribed with a pair of dumbbells and a jump rope.

    Our workout today involves multiple AMRAP intervals. You’ll start each interval with 30 single-arm SDHP’s (15 on the left and 15 on the right) and then accumulate as many reps and rounds as possible between the hang DB Snatch and the renegade rows. 

    Think you can maintain the same score for all 5 rounds? Let’s see you post your scores in the comments!

    Make sure you check here on the blog tomorrow for an all-new workout!

    Be safe.