At HOME WOD:

Death by Air Squats

3-6-9-12 etc

Immediately into

Death by Burpees

1-2-3-4-5 etc.

***minute 1 you perform 3 sq, minute 2 you perform 6 sq minute 3 you perform 9 etc until you can't complete the reps. Then start the next portion the following minute with Burpees***

 At HOME WOD:

800 m Run

80 Lunges

60 Tuck-ups

40 Pistols

800 m Run

40 Pistols

60 Tuck-ups

80 Lunges

800 m Run

 Memberships;

  What tough times we are in right now. I value the gym community so very much and miss seeing you more with every social distant day that goes by. KCF is more than a GYM it's an amazing community of people that I have witnessed grow in 6 1/2 years. Given the uncertainty of this current situation, I would be massively grateful if you would consider helping me weather this storm financially by continuing your membership uninterrupted through this lock down. I am trying my very best to create at home WODS that everyone can continue doing at home with little or no equ...

At HOME WOD:

30 Cossack Squats 

60 Sit-ups

30 Dips on a Chair

x 5

At HOME WOD:

Strength: CORE -  4 rounds

30 sec Front Plank

30 sec Right Plank

30 sec Front Plank

30 sec Left Plank

*** try go straight through without rest ***

5 Rounds

Min 1: MAX Jumping Lunges

Min 2: MAX Burpees with a tuck JUMP 

Min 3: REST

Score is total LUNGES + BURPEES!!!

At HOME WOD:

100 Double Unders (if no rope)100 Penguin Jumps

50 Mtn Climbers

25 Hollow Rocks

x4

Immediately into 125/100  Push-ups ( All For Time).

At HOME WOD:

Core: 9 min EMOM

1: 45 sec Plank

2: 20 Tuck-ups

3: 45 sec Flutter Kicks

WOD: 18 Min AMRAP

4 Wall Walks

8 Burpees

16 Reverse Lunges

32 Sit-ups.

At HOME WOD:

400 m Run

40 Jumping Squats

400 m Run

30 Jumping Squats

400 m Run

20 Jumping Squats

400 m Run

10 Jumping Squats

**** Max height on EVERY jumping squat****

At HOME WOD:

Accumulate 100 Burpees

1 Min: ON 1 Min: OFF

30 sec Wallsit 

Amrap Burpees.

At HOME WOD:

80 Reverse Lunges

60 Mtn Climbers

40 Hollow Rocks

20 Pike Push-ups

REST 2 MIn.

20 Pike Push-ups

40 Hollow Rocks

60 Mtn Climbers

80 Revers Lunges

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