At-Home CrossFit Workouts and Programming for Moving Week

Ready for some at-home CrossFit Workouts and Moving updates?

So as you guys know, next week is moving week! While we know a closed gym is no ones ideal scenario, we still have official programming, plenty of room for friendly competition, and hopefully some meet-up opportunities to throw your way. Well also put out the call for moving help (thank you guys so much for all your offers of help, were so appreciative) on Facebook, so keep an eye out! If you haven't yet been added to our private Facebook group, request access STAT! You can also request to be friends with me, as I will pass along anything happening as well. So lets dive in. The official programming for the week is first, followed by a few coaches favorites from us, and then some more apps/resources to get your sweat on next week!

Official Programming

Monday: Warm Up:5 Minute Jog+30s Hollow body hold30s scap only push ups30s duck walk x 3 sets+For time:50 Air Squats50 Sit Ups50 Push Ups**Start with 5 burpees and perform 5 burpees EMOM until you complete the workout

‍Tuesday: Warm up:5 Minute jog+20s High Knees in place20s butt kickers in place5s sprint60s rest x 3 sets+Sprint 20s All out3:10 Rest x 8 sets+10 Minute EMOM:1st: 30s Hollow body hold2nd: 30s Arch Body Hold

‍Wednesday: Warm Up:60s jumping jacks60s bear crawl 30s upward dog to downward dogX 3 sets+Death by burpees EMOM with Ascending reps each minute

Miinute 1 - 1 Burpee

Minute 2 - 2 Burpees

Minute 3 - 3 burpees...etc. until you fail to complete the required # of burpees within the minute

‍Thursday: Meet up at the park with Matt Kitzi @ 6 PM - Details + Directions to follow‍

Friday:Warm up:5 Push Ups @20x55 squat jumps - as high as possible30s high knees in place30s upward dog to downward dog30s jumping jacks x 3 sets+100 Ft Crab Walk100 Ft bear Crawl100 Ft Burpee broad jump Rest 90s x 5 sets

‍Saturday:Grand Opening!

Coach Favorites to try at home

       
• Mikey: Annie - https://wodstar.com/wods/annie-wod/
       
• Jessica: 10 rounds of 10 push ups, 10 sit ups, 10 air squats
       
• Angelo: 100/50 Burpees for time
       
• Mitch Johnson: Death by burpee, rest 5 min, do the total number of burpee completed in death for time
       
• Colleen: 5 rounds of 10 push ups, 15 burpees, 20 box jumps, 25 air squats, 50x walking lunges and ladder (10, 9, 8...1) of squats, burpees push-ups

Additional resources and websites/apps

       
• Nike Training App (IOS/Android): This relatively new appfrom Nike has lots of body weight and at-home workouts to try.
       
• Awesome list of Hotel WODs by CrossFit Durham (PDF): When I traveled more for work, I was constantly referencing this PDF for WODs I could do anywhere. Bookmark it for use anytime you need a quick sweat sesh!
       
• Freeletics (IOS/Android): Looking for bodyweight workouts? Freeletics has more than 900 that last anywhere from 10 to 30 minutes.
       
• Gymnastics WOD (website): Lots of you have been asking me about my gymnastics work with Coach Stout. There are tons of movements and progressions on this website to do at home with just an open wall!
       
• Endure Yoga by Stephanie Ring (YouTube): Get your mobility and relaxation in for the week. I love Stephanies sessions because they are created with the CrossFitter in mind!
       
• Bob Harpers Yoga for Warriors (Youtube): Laugh all you want. Bob took me through his Yoga for Warriors workout at a blogging conference a few weeks before I started CrossFit and I could barely walk for a week. He also did Yoga for Abs and it BURNS.

If you have any questions about the workouts, apps, or just want to holler at us about something, contact us or email info@crossfitfringe.com. Thank you guys so much again for all your generosity and patience with us as we move our full gym to its awesome new home!