July 19, 2021 Bench, Squat, Dumbbell DT

Strength: 4X8 Bench Press Decline Pushups Back Squat Single Leg Split Squats Rest 90 seconds between sets. Warm up to a challenging weight then start your four sets of eight. Workout of the Day: For Time – Dumbbell DT 5 Rounds 12 Deadlift 9 Hang Cleans 6 Push Jerk Recommended Load: #50’s / #35’s This (more…)

Get Fit, Save Kids

CrossFit OUR in Draper, UT is hosting a fundraiser in hopes of raising $10,000 for Operation Underground Railroad, a non-profit dedicated to saving children from sex trafficking. In honor of Operation Underground Railroad, their fundraiser WOD is the workout for today. Donate here if you would like to support the cause. The Workout Complete with (more…)

Twelve Minute EMOM

It’s been really hot lately, even so up here in the Pacific Northwest. With the high temps, motivation to work out has been difficult. My workout space is either in the garage or in the driveway. The garage is steamy during the day and the driveway is full sun until later in the afternoon, but (more…)

3 Rounds for Total Reps – Fight Gone Bad Style

This fun little WOD will work your whole body and its kid friendly also. The title says Fight Gone Bad Style, that relates to the interval schema of a popular Crossfit Benchmark workout, 1 minute of work at each of the 5 movements, followed by a 1 minute of rest, for a total of 3 (more…)

Tabata Workout: Lunge Exchange, Dips, Burpees, Pass Throughs and V-Ups

Today’s WOD is Tabata, which is an interval workout. There are five movements, cycling through a single movement for four minutes, working 20 seconds on 10 seconds off for 8 rounds. After the four minutes, rest a minute, then repeat the 4 minute / 1 minute cycle through each of the remaining movements. In total (more…)

12 Minute AMRAP: Push Ups, Sit Ups and Squats

This is a great little work out that can be done just about anywhere; at home in your living room, outside in the park or your driveway, in your office or even in a hotel room. This AMRAP is also easy enough to invite your kids to work out with you.