WOD 4.10


When you get into a good rhythm at the gym, it can be challenging to keep momentum during periods when you cannot be in the gym.  With the holiday season quickly approaching (I saw Christmas lights at Target already….) here are 10 workouts you can crush at home, your parents, in-laws…wherever the wind takes you!

  1. 10 minute AMRAP (as many rounds as possible)

20 double unders/40 singles

100m run

 

  1.  10 rounds

5 burpees

10 push-ups

15 squats

  1.  2 rounds

50 squats

50 situps

40 double unders/80 singles

40 lunges

30 push-ups

30 double unders/singles

 

  1.  10-9-8-7-6-5-4-3-2-1

Burpees

Situps

 

  1.  12 minute amrap

200m run

15 squats

15 push-ups

 

  1.  7 min burpees

 

  1.   4 rounds

20 squats

15 push-ups

1 v-ups

 

  1.  4 rounds

1 min each

Shuttle run

Lunges

Burpees

1 min rest at the end of each round

 

   

  1.  14m AMRAP

22 lunges

10 push-ups

15 sit-ups

 

  1.  20 push-ups

40 burpees

20 squats

30 burpees

20 lunges (Left+Right=1 lunge)

20 burpees

20 broad jumps

10 burpees

 

Looking forward to cooler weather and sweatpants,

Kimberly

Coaching Spots are Opening up – Join our Team


Are you a CrossFit Trainer or looking to get certified soon and want to be a part of H-town?

As our programs and Schedules have grown, so too has our team. This also means we are expanding our Coaching staff.

-Do you have a love for CrossFit?

-Do you enjoy working with a fun team?

-Do you have a passion for helping people reach their goals?

-Can you devote 3-6 hours a week to improve people’s lives?

If you think you would mesh with our team, we would love to hear it. Simply send us a 1 page letter why you think you would be great to work with.

Upon selection, you will will go through our ITP (instructor training program) which takes about 4-6 weeks.

Upon completion, you then may be asked to join our team.

There are a few perks that go along with it.  ou can email Theo@crossfithtown.com   with any questions.

Sincerely,

Theo Tsekouras

Founder | Chief Motivator