30 Days of WODs but so far only 23 workouts. To be  honest I feel a bit better but also a whole lot more bloated. That’s not the WODs fault but I think it’s making me too hungry to keep my diet in check.
THU SEPTEMBER 04, 2014 09042014
Deadlift (1-1-1-1-1-1)
Take 20 min to build to a 1 RM
Metcon (AMRAP – Rounds and Reps)
RX’D
12 min AMRAP
10 Deadlift @ 185#/135#
25 DU
Metcon (AMRAP – Rounds and Reps)
Foundation
12 min AMRAP
10 Deadlift @ 135#/95#
50 Single Skips
I had a slight issue with this workout so I changed it a bit and did this:
6 rounds
5 Power cleans @95
5 Power Snatch @95
60 skips (30 DU)
I had originally planned to do 12 rounds but the power snatches took a lot more out of me than I thought they would. After about 20 minutes of working like a dog I quit at 6.
Today which is actually day 30 there is no workout posted on the Ark site so I guess it’s up to me. I was thinking last night that I need to get away from the Oly lifts for a day or two and this is my chance. I think I may do some ring dips and pullups today with possibly some wallballs too.
In that vein, here is a list that I found today of 20 Crossfit workouts you can do at home…
In order from easiest to hardest (Approximately)
1) 5 Minute AMRAP Â (as many reps/rounds as possible in 5 minutes) Â 10 air squats, 10 push ups, 10 sit ups
2) 21-15-9 of air squats and push-ups (21 reps of each then 15 reps of each then 9 of each)
3) 50 Burpees for time
4) Run half mile, 20 burpees – 3 rounds
5) 2o burpees, 20 push ups, 20 sit ups, Â 2o squats for 4 rounds
5) 100 Pull-ups.
6) 12 Burpees, followed by 12 pull-ups x 10 rounds.
7) Complete 5 box jumps, followed by 10 pull ups, and 15 knees to elbows as many times as you can in 20 minutes.
8) Run 1 mile with 5 burpees EMOM (5 Burpees every minute on the minute)
9) 4 rounds as fast as possible - 400M sprint  then 50 squats
10) 20 minutes – AMRAP 5 Pushups, 10 Situps, 15 Squats
11) 100 Push-ups , 100 Sit-ups, 100 Squats
12) 20 minutes AMRAP 5 Handstand push-ups, 10 Pistols (single-leg squats)
13) 50 Sit-Ups – 50 Double-Unders – 50 Sit-Ups – 50 Walking Lunges – 50 Burpees – 50 Sit-Ups
14) 50 Burpee Pull-ups for time
15)Â 21-15-9 Â Lunges (each leg)Â Handstand Push-ups
16) Poor Man’s Seven: 7 Handstand push-ups, 7 squats, 7 pull ups, 7 burpees, 7 push-ups, 7 sit-ups, 7 knees to elbows – 7 Rounds for time
17) Angie For time: (complete in order) 100 pullups, 100 push-ups, 100 sit-ups, 100 squats
18) Barbara 5 Rounds, rest 3:00 between each round: Â 20 pull-ups, Â 30 push-ups, Â 40 sit-ups, Â 50 squats
19) Chelsea On the minute, every minute for 30 minutes: 5 pull-ups, 10 push-ups, 15 squats
20) Â Murph For time: 1 mile Run, Â 100 pull-ups, Â 200 push-ups, Â 300 Squats 1 mile run
There you have it, 20 good workouts you can do without even leaving home. Enjoy!
