1324 crossfit Crossfit Crossfit Allenamenti Crossfit https://www.skimble.com/images/workouts/categories/crossfit_40x40.png https://www.skimble.com/images/workouts/categories/crossfit_100x100.png https://www.skimble.com/images/workouts/categories/crossfit_200x200.png https://www.skimble.com/images/workouts/categories/v2/crossfit_200x200.jpg https://www.skimble.com/images/workouts/categories/v2/crossfit_640x640.jpg false true 788623 17294 Cross HIIT 2 Here is a Cross Fit meets HIIT, bodyweight only, quick blast. Target all the major muscle groups with this moderate intensity workout that is sure to get your blood pumping. The only equipment you need is a pull up bar. https://s3.amazonaws.com/prod.skimble/assets/48606/skimble-workout-trainer-exercise-surfing-burpees-6_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/48606/skimble-workout-trainer-exercise-surfing-burpees-6_full.jpg false 6b46d7cc-41f9-11e5-a619-bc764e101486 8209 3597 false true 6002 788623-cross-hiit false 480 1 Prisoner Squats
Hands behind your head and feet hip-width apart. Squat down as if you were sitting in a chair. Keep your heels grounded, knees behind toes, and chest open with elbows out.
40 5065 https://s3.amazonaws.com/prod.skimble/assets/5065/skimble-workout-trainer-exercise-prisoner-squats-1_full.jpg Start with your hands behind your head and your feet hip-width apart. 5060 https://s3.amazonaws.com/prod.skimble/assets/5060/skimble-workout-trainer-exercise-prisoner-squats-2_full.jpg Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings. 385 http://www.youtube.com/watch?v=6mrtzq1Vj_Q 435 http://www.youtube.com/watch?v=ldafzqiTQ9o 111 1d0ff6b0cf74bd9102c86040f5aa8963f24c4bce Rest
Get ready for push-ups.
10 53911 https://s3.amazonaws.com/prod.skimble/assets/53911/skimble-workout-trainer-exercise-pushups-0_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA Push-Ups
Get in a plank position with arms straight and hands a bit wider than shoulder width. Lower your torso until your elbows form a 90 degree angle and push back up. Keep your neck neutral.
40 53912 https://s3.amazonaws.com/prod.skimble/assets/53912/skimble-workout-trainer-exercise-pushups-1_full.jpg Get into a plank position with your arms straight and your hands a bit wider than shoulder-width. 53910 https://s3.amazonaws.com/prod.skimble/assets/53910/skimble-workout-trainer-exercise-pushups-2_full.jpg Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat. 386 http://www.youtube.com/watch?v=CutlH1UI24g 429 http://www.youtube.com/watch?v=v5r3vMTdNEM 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0 Rest
Lunges are up next.
10 40917 https://s3.amazonaws.com/prod.skimble/assets/40917/skimble-workout-trainer-exercise-dynamic-lunges-1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 989 Reverse Lunges
Step one foot back and bend at the knees to go into a reverse lunge. Keep your gaze forward to maintain your balance. Press back up and repeat on the other leg.
40 true 2.5 32346 https://s3.amazonaws.com/prod.skimble/assets/32346/skimble-workout-trainer-exercise-reverse-lunges-2_full.jpg 32350 https://s3.amazonaws.com/prod.skimble/assets/32350/skimble-workout-trainer-exercise-reverse-lunges-3_full.jpg 32355 https://s3.amazonaws.com/prod.skimble/assets/32355/skimble-workout-trainer-exercise-reverse-lunges-4_full.jpg 32345 https://s3.amazonaws.com/prod.skimble/assets/32345/skimble-workout-trainer-exercise-reverse-lunges-1_full.jpg 540 http://www.youtube.com/watch?v=zWMpW9Q2OhU 615 dad42ce21ff6b2c1bed2321f0b85c97af13ad351 Rest
Prepare for chin ups.
10 37000 https://s3.amazonaws.com/prod.skimble/assets/37000/skimble-workout-trainer-exercise-pull-up-bar-chin-ups-1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA Chin Ups
Grab the pull up bar with an underhanded grip and pull your chin up to meet your wrists and slowly let yourself down. Try not to jerk your body for momentum.
40 37000 https://s3.amazonaws.com/prod.skimble/assets/37000/skimble-workout-trainer-exercise-pull-up-bar-chin-ups-1_full.jpg 36991 https://s3.amazonaws.com/prod.skimble/assets/36991/skimble-workout-trainer-exercise-pull-up-bar-chin-ups-2_full.jpg 36986 https://s3.amazonaws.com/prod.skimble/assets/36986/skimble-workout-trainer-exercise-pull-up-bar-chin-ups-3_full.jpg 36980 https://s3.amazonaws.com/prod.skimble/assets/36980/skimble-workout-trainer-exercise-pull-up-bar-chin-ups-4_full.jpg 36977 https://s3.amazonaws.com/prod.skimble/assets/36977/skimble-workout-trainer-exercise-pull-up-bar-chin-ups-5_full.jpg 229 http://www.youtube.com/watch?v=LIMydLgfAeY 641 d4bee439fdc0ff04e1621044881d23e5bebc9a35 Rest
Burpees are up next!
10 4795 https://s3.amazonaws.com/prod.skimble/assets/4795/skimble-workout-trainer-exercse-alternating-reaches-1_full.jpg Stand tall with your feet wider than shoulder width apart. 566 http://www.youtube.com/watch?v=EXui9o9DCRA Burpees
Stand tall. Drop to a squat with your hands on the ground outside of your feet. Then jump your feet back, putting yourself into a plank. Jump your feet forward to a squat and leap up or stand up. Repeat. Add a pushup if you want!
30 2638 https://s3.amazonaws.com/prod.skimble/assets/2638/skimble-workout-trainer-exercise-burpee-1_full.jpg Start standing with your feet hip-width apart. Drop to a squat with your hands on the ground outside of your feet. 2635 https://s3.amazonaws.com/prod.skimble/assets/2635/skimble-workout-trainer-exercise-burpee-2_full.jpg Jump your feet back, putting yourself into a plank. Add a push-up when you're in the plank position if you're up for it. 2629 https://s3.amazonaws.com/prod.skimble/assets/2629/skimble-workout-trainer-exercise-burpee-4_full.jpg Jump your feet forward to a squat. 2626 https://s3.amazonaws.com/prod.skimble/assets/2626/skimble-workout-trainer-exercise-burpee-5_full.jpg Leap up or stand up, driving up with your legs. 2623 https://s3.amazonaws.com/prod.skimble/assets/2623/skimble-workout-trainer-exercise-burpee-6_full.jpg Land softly and repeat. 446 https://www.youtube.com/watch?v=sv9sXWQCmsE 75 c781654e952edc5494cc865024fc8567d234987c Rest
Half way there! You're doing great!
20 5732 https://s3.amazonaws.com/prod.skimble/assets/5732/skimble-workout-trainer-exercise-squats-raised-arms-3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA Squats with Raised Arms
Stand with feet hip-width apart with arms raised overhead. Keep your back straight and push back with your hips like you are sitting in a chair. Go to 90 degrees and return.
40 5731 https://s3.amazonaws.com/prod.skimble/assets/5731/skimble-workout-trainer-exercise-squats-raised-arms-4_full.jpg 5732 https://s3.amazonaws.com/prod.skimble/assets/5732/skimble-workout-trainer-exercise-squats-raised-arms-3_full.jpg 5733 https://s3.amazonaws.com/prod.skimble/assets/5733/skimble-workout-trainer-exercise-squats-raised-arms-2_full.jpg 5734 https://s3.amazonaws.com/prod.skimble/assets/5734/skimble-workout-trainer-exercise-squats-raised-arms-1_full.jpg 449 http://www.youtube.com/watch?v=-oaXO8jUjC0 67 58a9036de1b664227cc8b6ddee5b034a93b5b887 Rest
Diamond push ups are next.
10 18350 https://s3.amazonaws.com/prod.skimble/assets/18350/skimble-workout-trainer-exercise-glute-circles-11_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA Diamond Push Ups
Place your hands close together so your thumbs and index fingers form a triangle on the floor and perform push-ups.
40 2857 https://s3.amazonaws.com/prod.skimble/assets/2857/skimble-workout-trainer-exercise-diamond-pushups-1_full.jpg 2860 https://s3.amazonaws.com/prod.skimble/assets/2860/skimble-workout-trainer-exercise-diamond-pushups-2_full.jpg 2861 https://s3.amazonaws.com/prod.skimble/assets/2861/skimble-workout-trainer-exercise-diamond-pushups-3_full.jpg 2860 https://s3.amazonaws.com/prod.skimble/assets/2860/skimble-workout-trainer-exercise-diamond-pushups-2_full.jpg 401 https://www.youtube.com/watch?v=b4IVBrlqgAs 443 c77497a01ec17b69f08b5529d585c1214cb32b9c Rest
Get ready for jumping lunges.
10 3733 https://s3.amazonaws.com/prod.skimble/assets/3733/skimble-workout-trainer-exercise-squats-1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA Jumping Lunges
Lower down into a lunge, then jump and switch legs rapidly in mid-flight to land with the opposite leg forward. Lower down into another lunge and repeat.
40 4877 https://s3.amazonaws.com/prod.skimble/assets/4877/skimble-workout-trainer-exercse-jumping-lunges-2_full.jpg Start standing in a lunge position with your hands on your hips. 4880 https://s3.amazonaws.com/prod.skimble/assets/4880/skimble-workout-trainer-exercse-jumping-lunges-1_full.jpg Lower down into a lunge. 4873 https://s3.amazonaws.com/prod.skimble/assets/4873/skimble-workout-trainer-exercse-jumping-lunges-3_full.jpg Jump and switch legs rapidly in mid-flight to land with the opposite leg forward. 4876 https://s3.amazonaws.com/prod.skimble/assets/4876/skimble-workout-trainer-exercse-jumping-lunges-4_full.jpg Lower down into another lunge and repeat the movement. 436 http://www.youtube.com/watch?v=xigiU-vlIco 497 d29f2046fb87299bf5cf2b879c9ba4342f6e354f Rest
Your last set of pull ups is next.
10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA Pull-ups
With palms facing away while gripping the bar, pull up until your arms form a 90 degree angle.
40 1781921 https://s3.amazonaws.com/prod.skimble/assets/1781921/skimble-workout-trainer-exercise-pull-ups-1_full.jpg 1781925 https://s3.amazonaws.com/prod.skimble/assets/1781925/skimble-workout-trainer-exercise-pull-ups-2_full.jpg 1781935 https://s3.amazonaws.com/prod.skimble/assets/1781935/skimble-workout-trainer-exercise-pull-ups-3_full.jpg 1781942 https://s3.amazonaws.com/prod.skimble/assets/1781942/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 493 ae96c72ab6d711c7efd2766e8eafa94d3c398f03 Rest
You're about to wrap this workout up!
10 48644 https://s3.amazonaws.com/prod.skimble/assets/48644/skimble-workout-trainer-exercise-surfing-burpees-9_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA Surfees
Start by standing on your mat sideways as if it were a surfboard. Twist your upper body a quarter turn to the front and place your hands on the floor in front of your leading foot. Hop back into a high plank position and lower your body down towards your surfboard. Quickly push your body up and hop back into the same sideways stance you started with and then repeat.
30 48556 https://s3.amazonaws.com/prod.skimble/assets/48556/skimble-workout-trainer-exercise-surfing-burpees-1_full.jpg 48572 https://s3.amazonaws.com/prod.skimble/assets/48572/skimble-workout-trainer-exercise-surfing-burpees-2_full.jpg 48580 https://s3.amazonaws.com/prod.skimble/assets/48580/skimble-workout-trainer-exercise-surfing-burpees-3_full.jpg 48588 https://s3.amazonaws.com/prod.skimble/assets/48588/skimble-workout-trainer-exercise-surfing-burpees-4_full.jpg 48596 https://s3.amazonaws.com/prod.skimble/assets/48596/skimble-workout-trainer-exercise-surfing-burpees-5_full.jpg 48606 https://s3.amazonaws.com/prod.skimble/assets/48606/skimble-workout-trainer-exercise-surfing-burpees-6_full.jpg 48620 https://s3.amazonaws.com/prod.skimble/assets/48620/skimble-workout-trainer-exercise-surfing-burpees-7_full.jpg 48629 https://s3.amazonaws.com/prod.skimble/assets/48629/skimble-workout-trainer-exercise-surfing-burpees-8_full.jpg 48644 https://s3.amazonaws.com/prod.skimble/assets/48644/skimble-workout-trainer-exercise-surfing-burpees-9_full.jpg 48652 https://s3.amazonaws.com/prod.skimble/assets/48652/skimble-workout-trainer-exercise-surfing-burpees-10_full.jpg 806 5de2003abb0a4d01fea424ce96356c9fa41f6ba7 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue4lisaLisahttps://www.skimble.com/images/speakers/lisa_full_134x348.pnghttps://www.skimble.com/images/speakers/lisa_square_100x100.pnghttps://www.skimble.com/images/speakers/lisa_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/lisa-sample.caftruetruefalsefemaletrue2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2026-06-28T01:00:24Z 2015-09-02T12:21:20Z Pull Up BarLegs, Gluteshttps://s3.amazonaws.com/prod.skimble/assets/66314/skimble-workout-trainer-exercise-widescreen-surfees_thumb.jpg2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 575455 17294 Top-to-Bottom 2 Hit the gym and train with intensity during this quick power workout. The following up-down movements help strengthen your arms, shoulders, core, butt and legs in rapid succession. Before you start, set up with a barbell and bouncing medicine ball (or sub in burpees). Now go hard from top-to-bottom! https://s3.amazonaws.com/prod.skimble/assets/37678/skimble-workout-trainer-exercise-barbell-back-squats-4_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/37678/skimble-workout-trainer-exercise-barbell-back-squats-4_full.jpg false 7a32d9fa-4b4e-11e3-a0b4-bc764e10ba42 15664 49863 false true 7212 575455-top-to-bottom false 600 2 Barbell Stiff Legged Deadlift
Stand with your feet hip distance apart with a weighted barbell in front of you. Hold barbell with your hands just outside your legs in an overhand or mixed hand grip. Keeping your legs and arms straight, begin to hinge at the hips lowering the bar. Maintain a straight back and keep your knees in the same slight bend you started with. Inhale and lift the bar by extending your legs and squeezing your butt. Continue, repeating the motion.
50 516455 https://s3.amazonaws.com/prod.skimble/assets/516455/skimble-workout-trainer-exercise-barbell-stiff-legged-deadlift_img_0342-2_full.jpg 516460 https://s3.amazonaws.com/prod.skimble/assets/516460/skimble-workout-trainer-exercise-barbell-stiff-legged-deadlift_img_0345-1_full.jpg 551 c24500af425c6214d544506a5b49cf6ee13bb58a Transition
Get ready for the next exercise!
15 31291 https://s3.amazonaws.com/prod.skimble/assets/31291/skimble-workout-trainer-exercise-barbell-front-loaded-squats-1_full.jpg Barbell Front Loaded Squats
Bend at the knees, keep your back straight and lift up the barbell to your collar bone. Your grip should be slightly wider than your shoulders and your palms should be facing up. With your feet hip-width apart and your heels firmly planted, lower down into a squat, then return to the start and repeat.
50 37254 https://s3.amazonaws.com/prod.skimble/assets/37254/skimble-workout-trainer-exercise-barbell-front-squats-1_full.jpg 37250 https://s3.amazonaws.com/prod.skimble/assets/37250/skimble-workout-trainer-exercise-barbell-front-squats-2_full.jpg 37245 https://s3.amazonaws.com/prod.skimble/assets/37245/skimble-workout-trainer-exercise-barbell-front-squats-3_full.jpg 37237 https://s3.amazonaws.com/prod.skimble/assets/37237/skimble-workout-trainer-exercise-barbell-front-squats-4_full.jpg 37233 https://s3.amazonaws.com/prod.skimble/assets/37233/skimble-workout-trainer-exercise-barbell-front-squats-5_full.jpg 527 8c688bc7900ffb33e75f02edb64b2021f684fd06 Transition
Stay agile and get ready for the next move!
15 37644 https://s3.amazonaws.com/prod.skimble/assets/37644/skimble-workout-trainer-exercise-barbell-stiff-legged-deadlift-4_full.jpg 1 Medicine Ball Slams
Stand tall with feet shoulder width apart and a medicine ball in hands. Reach the medicine ball high overhead and quickly slam it down. Catch the ball as soon as possible on the way up and repeat the movement in a smooth, fluid like motion.
30 37297 https://s3.amazonaws.com/prod.skimble/assets/37297/skimble-workout-trainer-exercise-medicine-ball-slams-1_full.jpg 37288 https://s3.amazonaws.com/prod.skimble/assets/37288/skimble-workout-trainer-exercise-medicine-ball-slams-2_full.jpg 37279 https://s3.amazonaws.com/prod.skimble/assets/37279/skimble-workout-trainer-exercise-medicine-ball-slams-3_full.jpg 37275 https://s3.amazonaws.com/prod.skimble/assets/37275/skimble-workout-trainer-exercise-medicine-ball-slams-4_full.jpg 37274 https://s3.amazonaws.com/prod.skimble/assets/37274/skimble-workout-trainer-exercise-medicine-ball-slams-5_full.jpg 37273 https://s3.amazonaws.com/prod.skimble/assets/37273/skimble-workout-trainer-exercise-medicine-ball-slams-6_full.jpg 241 http://www.youtube.com/watch?v=D1iqBjqSPOk 545 23f7db834480b91117a1840a73b29af63145d1ed 2 Transition
Take a break. Get ready for the next exercise!
15 31393 https://s3.amazonaws.com/prod.skimble/assets/31393/skimble-workout-trainer-exercise-barbell-clean-and-press-1_full.jpg Barbell Clean and Press
Start with the barbell on the floor in an overhand grip with a bend at the knees, chest lifted and back and arms straight. Begin pulling the bar up with straight arms by extending your knees and driving through the heels. Once the bar reaches hip-height, give a little hop and extend your hips, knees, and ankles. Now begin to shrug your shoulders and raise your elbows up past the height of the bar. Quickly lower yourself down underneath the bar in a small squat position as you "catch" it near your collar bone and relax your shoulders. Extend your legs as you press the barbell over head. Gently release the barbell to the floor in a reverse motion and then repeat.
50 31393 https://s3.amazonaws.com/prod.skimble/assets/31393/skimble-workout-trainer-exercise-barbell-clean-and-press-1_full.jpg 31403 https://s3.amazonaws.com/prod.skimble/assets/31403/skimble-workout-trainer-exercise-barbell-clean-and-press-4_full.jpg 31399 https://s3.amazonaws.com/prod.skimble/assets/31399/skimble-workout-trainer-exercise-barbell-clean-and-press-3_full.jpg 31408 https://s3.amazonaws.com/prod.skimble/assets/31408/skimble-workout-trainer-exercise-barbell-clean-and-press-7_full.jpg 31423 https://s3.amazonaws.com/prod.skimble/assets/31423/skimble-workout-trainer-exercise-barbell-clean-and-press-8_full.jpg 31429 https://s3.amazonaws.com/prod.skimble/assets/31429/skimble-workout-trainer-exercise-barbell-clean-and-press-5_full.jpg 514 d8a32acda54dde282a8a191e9d9c4e4e807331a6 Rest
Looking great, hot shot!
15 37678 https://s3.amazonaws.com/prod.skimble/assets/37678/skimble-workout-trainer-exercise-barbell-back-squats-4_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA Barbell Back Loaded Squats
Begin standing with your knees slightly bent. Grasp a barbell with your hands and move it to the top of your back shoulder, so that your palms point to the sky. Perform a squat while holding the barbell on your back, ensuring your knees track over your toes.
50 519627 https://s3.amazonaws.com/prod.skimble/assets/519627/skimble-workout-trainer-exercise-barbell-back-loaded-squats_img_9121-1_full.jpg 519631 https://s3.amazonaws.com/prod.skimble/assets/519631/skimble-workout-trainer-exercise-barbell-back-loaded-squats_img_9123-3_full.jpg 519634 https://s3.amazonaws.com/prod.skimble/assets/519634/skimble-workout-trainer-exercise-barbell-back-loaded-squats_img_9125-4_full.jpg 519628 https://s3.amazonaws.com/prod.skimble/assets/519628/skimble-workout-trainer-exercise-barbell-back-loaded-squats_img_9122-2_full.jpg 516 3e423abfb36e43a80f3e3cf26bd41b034433196c 1 Rest
Get ready for the FINAL slams...
20 37297 https://s3.amazonaws.com/prod.skimble/assets/37297/skimble-workout-trainer-exercise-medicine-ball-slams-1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA Medicine Ball Slams
Reach the medicine ball high overhead and explosively slam it down. Catch the ball and repeat the move. Let all your aggression out!
30 37297 https://s3.amazonaws.com/prod.skimble/assets/37297/skimble-workout-trainer-exercise-medicine-ball-slams-1_full.jpg 37288 https://s3.amazonaws.com/prod.skimble/assets/37288/skimble-workout-trainer-exercise-medicine-ball-slams-2_full.jpg 37279 https://s3.amazonaws.com/prod.skimble/assets/37279/skimble-workout-trainer-exercise-medicine-ball-slams-3_full.jpg 37275 https://s3.amazonaws.com/prod.skimble/assets/37275/skimble-workout-trainer-exercise-medicine-ball-slams-4_full.jpg 37274 https://s3.amazonaws.com/prod.skimble/assets/37274/skimble-workout-trainer-exercise-medicine-ball-slams-5_full.jpg 37273 https://s3.amazonaws.com/prod.skimble/assets/37273/skimble-workout-trainer-exercise-medicine-ball-slams-6_full.jpg 241 http://www.youtube.com/watch?v=D1iqBjqSPOk 545 23f7db834480b91117a1840a73b29af63145d1ed 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2026-06-28T01:00:29Z 2013-11-12T08:04:35Z Barbell, Medicine BallLegs, Back2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1365 17294 Crossfit WOD Wednesday 110112 3 Complete as many rounds as possible in 15 minutes! Target rounds: 7-9 https://s3.amazonaws.com/prod.skimble/assets/676/skimble_rowing_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/676/skimble_rowing_full.jpg false af661852-1f15-11e0-8a34-40408249130c 1238 828 false true 0 1365-crossfit-wod-wednesday-110112 false 920 8 Row 250 meters
Setup on a rowing machine by adjusting the foot straps to ensure that your running shoe heel is resting comfortably against the base of the foot pedal and that the strap is secured.
60 676 https://s3.amazonaws.com/prod.skimble/assets/676/skimble_rowing_full.jpg h2os http://www.flickr.com/photos/h2os/2894407886/ 25 Push-ups
55 53912 https://s3.amazonaws.com/prod.skimble/assets/53912/skimble-workout-trainer-exercise-pushups-1_full.jpg Get into a plank position with your arms straight and your hands a bit wider than shoulder-width. 53910 https://s3.amazonaws.com/prod.skimble/assets/53910/skimble-workout-trainer-exercise-pushups-2_full.jpg Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat. 131 http://www.youtube.com/watch?v=67K2WO6VVEc Push-ups 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2023-08-31T01:34:09Z 2011-01-13T13:07:55Z No EquipmentShoulders, Chest2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1209 17294 Crossfit WOD Sunday 110109 3 Weighted pull-ups 1-1-1-1-1-1-1 reps. Example loads + body weight: Josh Everett 154lbs at 185lb BW, Laurie Galassi 77lbs at 127lbs, Kim Malz 70lbs at 133lb BW https://s3.amazonaws.com/prod.skimble/assets/16/pullup3_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/16/pullup3_full.jpg false a676fe80-1c10-11e0-8ecf-40408249130c 843 334 false true 0 1209-crossfit-wod-sunday-110109 false 420 7 1 Weighted Pull-up
Optional: increase weight after each rep
10 10 http://www.skimble.com/assets/0000/0010/pullup1_full.jpg 13 http://www.skimble.com/assets/0000/0013/pullup2_full.jpg 16 http://www.skimble.com/assets/0000/0016/pullup3_full.jpg Rest
Chill out and breathe deeply.
50 259 http://www.skimble.com/assets/0000/0259/skimble_resting_girl_1_full.jpg 262 http://www.skimble.com/assets/0000/0262/skimble_resting_girl_2_full.jpg 265 http://www.skimble.com/assets/0000/0265/skimble_resting_girl_3_full.jpg 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2012-09-27T20:59:27Z 2011-01-09T16:54:27Z 2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 146 17294 Crossfit WOD Tuesday 101102 "Barbara" 3 "Barbara" - Five rounds, each for time of: 20 Pull-ups, 30 Push-ups, 40 Sit-ups, 50 Squats. Rest 3 minutes between rounds. https://s3.amazonaws.com/prod.skimble/assets/53910/skimble-workout-trainer-exercise-pushups-2_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/53910/skimble-workout-trainer-exercise-pushups-2_full.jpg false 7C9D773F-26F8-4808-A99F-A0422D032267 1432 1467 false false -1 146-crossfit-wod-tuesday-101102-barbara false 1600 5 20 Pull-ups
With palms facing away while gripping the bar, pull up until your arms form a 90 degree angle.
30 1781921 https://s3.amazonaws.com/prod.skimble/assets/1781921/skimble-workout-trainer-exercise-pull-ups-1_full.jpg 1781925 https://s3.amazonaws.com/prod.skimble/assets/1781925/skimble-workout-trainer-exercise-pull-ups-2_full.jpg 1781935 https://s3.amazonaws.com/prod.skimble/assets/1781935/skimble-workout-trainer-exercise-pull-ups-3_full.jpg 1781942 https://s3.amazonaws.com/prod.skimble/assets/1781942/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 493 ae96c72ab6d711c7efd2766e8eafa94d3c398f03 30 Push-Ups
Get in a plank position with arms straight and hands a bit wider than shoulder width. Lower your torso until your elbows form a 90 degree angle and push back up. Keep your neck neutral.
30 53912 https://s3.amazonaws.com/prod.skimble/assets/53912/skimble-workout-trainer-exercise-pushups-1_full.jpg Get into a plank position with your arms straight and your hands a bit wider than shoulder-width. 53910 https://s3.amazonaws.com/prod.skimble/assets/53910/skimble-workout-trainer-exercise-pushups-2_full.jpg Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat. 386 http://www.youtube.com/watch?v=CutlH1UI24g 429 http://www.youtube.com/watch?v=v5r3vMTdNEM 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0 40 Sit-Ups
On your back with arms behind your head. Exhale as you lift your shoulder blades to a 45 degree angle. While keeping your core contracted, inhale on the return.
40 4925 https://s3.amazonaws.com/prod.skimble/assets/4925/skimble-workout-trainer-exercse-sit-ups-1_full.jpg 4921 https://s3.amazonaws.com/prod.skimble/assets/4921/skimble-workout-trainer-exercse-sit-ups-2_full.jpg 4920 https://s3.amazonaws.com/prod.skimble/assets/4920/skimble-workout-trainer-exercse-sit-ups-3_full.jpg 4921 https://s3.amazonaws.com/prod.skimble/assets/4921/skimble-workout-trainer-exercse-sit-ups-2_full.jpg 370 http://www.youtube.com/watch?v=VDchSUXJQu8 492 ab77578ab026e9f8741102e90a15318daa1128f8 50 Squats
Stand with feet hip-width apart. Keep your back straight and push back with your hips like you are sitting in a chair. Go to 90 degrees and return.
40 2506516 https://s3.amazonaws.com/prod.skimble/assets/2506516/skimble-workout-trainer-exercise-squats-01_full.jpg Stand with feet hip-width apart. 2506515 https://s3.amazonaws.com/prod.skimble/assets/2506515/skimble-workout-trainer-exercise-squats-02_full.jpg Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees. 155519 https://s3.amazonaws.com/prod.skimble/assets/155519/skimble-workout-trainer-exercise-squats_279a0241-1_full.jpg Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back. 155521 https://s3.amazonaws.com/prod.skimble/assets/155521/skimble-workout-trainer-exercise-squats_279a0242-2_full.jpg Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist. 477 http://www.youtube.com/watch?v=FgRqCLdLnqE 482 http://www.youtube.com/watch?v=OS7tP-VTXZM 409 13e7a26746690045e203622ffa3e47adbf1b3dd8 Rest
Chill out and breathe!
180 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue4lisaLisahttps://www.skimble.com/images/speakers/lisa_full_134x348.pnghttps://www.skimble.com/images/speakers/lisa_square_100x100.pnghttps://www.skimble.com/images/speakers/lisa_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/lisa-sample.caftruetruefalsefemaletrue2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2024-01-30T17:19:22Z 2010-11-02T02:51:21Z Pull Up BarBack2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 510 17294 Crossfit WOD Sunday 101212 "Whitten" 3 Five rounds for time. Target time: 30-35min https://s3.amazonaws.com/prod.skimble/assets/133/skimble_kettlebell_swing_3_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/133/skimble_kettlebell_swing_3_full.jpg false da19e222-058e-11e0-ab6b-40408249130c 1355 1416 false true 0 510-crossfit-wod-sunday-101212-whitten false 1950 5 22 Kettlebell swings
Suggested weight: 2 pood
60 514380 https://s3.amazonaws.com/prod.skimble/assets/514380/skimble-workout-trainer-exercise-kettlebell-swings_img_0026-1_full.jpg 514379 https://s3.amazonaws.com/prod.skimble/assets/514379/skimble-workout-trainer-exercise-kettlebell-swings_img_0028-2_full.jpg 305 82fcffe130aa3fc184a7e10459c276efacb40c15 22 Box jumps
Suggested height: 24 inch box
60 9925 https://s3.amazonaws.com/prod.skimble/assets/9925/skimble-workout-trainer-exercise-box-jumps-1_full.jpg 9926 https://s3.amazonaws.com/prod.skimble/assets/9926/skimble-workout-trainer-exercise-box-jumps-2_full.jpg 9931 https://s3.amazonaws.com/prod.skimble/assets/9931/skimble-workout-trainer-exercise-box-jumps-3_full.jpg 9933 https://s3.amazonaws.com/prod.skimble/assets/9933/skimble-workout-trainer-exercise-box-jumps-4_full.jpg 9939 https://s3.amazonaws.com/prod.skimble/assets/9939/skimble-workout-trainer-exercise-box-jumps-5_full.jpg 9940 https://s3.amazonaws.com/prod.skimble/assets/9940/skimble-workout-trainer-exercise-box-jumps-6_full.jpg 9946 https://s3.amazonaws.com/prod.skimble/assets/9946/skimble-workout-trainer-exercise-box-jumps-7_full.jpg 828 6ccd432b765df55795800fba9b37ba083f652145 Run 400 meters
90 136 https://s3.amazonaws.com/prod.skimble/assets/136/skimble_run_1_full.jpg Maintain a straight and erect posture with your head up and back straight. 139 https://s3.amazonaws.com/prod.skimble/assets/139/skimble_run_2_full.jpg 22 Burpees
60 2638 https://s3.amazonaws.com/prod.skimble/assets/2638/skimble-workout-trainer-exercise-burpee-1_full.jpg Start standing with your feet hip-width apart. Drop to a squat with your hands on the ground outside of your feet. 2635 https://s3.amazonaws.com/prod.skimble/assets/2635/skimble-workout-trainer-exercise-burpee-2_full.jpg Jump your feet back, putting yourself into a plank. Add a push-up when you're in the plank position if you're up for it. 2629 https://s3.amazonaws.com/prod.skimble/assets/2629/skimble-workout-trainer-exercise-burpee-4_full.jpg Jump your feet forward to a squat. 2626 https://s3.amazonaws.com/prod.skimble/assets/2626/skimble-workout-trainer-exercise-burpee-5_full.jpg Leap up or stand up, driving up with your legs. 2623 https://s3.amazonaws.com/prod.skimble/assets/2623/skimble-workout-trainer-exercise-burpee-6_full.jpg Land softly and repeat. 75 c781654e952edc5494cc865024fc8567d234987c 22 Wall ball shots
Suggested weight: 20 pound ball
60 634 https://s3.amazonaws.com/prod.skimble/assets/634/skimble_wallball_shots_1_full.jpg h2os http://www.flickr.com/photos/h2os/2894401832/ 631 https://s3.amazonaws.com/prod.skimble/assets/631/skimble_wallball_shots_2_full.jpg h2os http://www.flickr.com/photos/h2os/2894401022/ Rest
60 259 https://s3.amazonaws.com/prod.skimble/assets/259/skimble_resting_girl_1_full.jpg 262 https://s3.amazonaws.com/prod.skimble/assets/262/skimble_resting_girl_2_full.jpg 265 https://s3.amazonaws.com/prod.skimble/assets/265/skimble_resting_girl_3_full.jpg 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2023-08-31T01:34:06Z 2010-12-12T01:30:57Z Kettlebells, Box / Step, Medicine Ball, WallFull Body2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 491 17294 Crossfit WOD Wednesday 101208 3 Target time: 10-15min https://s3.amazonaws.com/prod.skimble/assets/16/pullup3_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/16/pullup3_full.jpg false 3b9ed50a-033e-11e0-ae4f-40408249130c 437 465 false false -1 491-crossfit-wod-wednesday-101208 false 870 3 Run 400 meters
90 136 https://s3.amazonaws.com/prod.skimble/assets/136/skimble_run_1_full.jpg Maintain a straight and erect posture with your head up and back straight. 139 https://s3.amazonaws.com/prod.skimble/assets/139/skimble_run_2_full.jpg Rest
10 259 https://s3.amazonaws.com/prod.skimble/assets/259/skimble_resting_girl_1_full.jpg 262 https://s3.amazonaws.com/prod.skimble/assets/262/skimble_resting_girl_2_full.jpg 265 https://s3.amazonaws.com/prod.skimble/assets/265/skimble_resting_girl_3_full.jpg 15 Pull-ups
45 1781921 https://s3.amazonaws.com/prod.skimble/assets/1781921/skimble-workout-trainer-exercise-pull-ups-1_full.jpg 1781925 https://s3.amazonaws.com/prod.skimble/assets/1781925/skimble-workout-trainer-exercise-pull-ups-2_full.jpg 1781935 https://s3.amazonaws.com/prod.skimble/assets/1781935/skimble-workout-trainer-exercise-pull-ups-3_full.jpg 1781942 https://s3.amazonaws.com/prod.skimble/assets/1781942/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 493 ae96c72ab6d711c7efd2766e8eafa94d3c398f03 50 Squats
100 2506516 https://s3.amazonaws.com/prod.skimble/assets/2506516/skimble-workout-trainer-exercise-squats-01_full.jpg Stand with feet hip-width apart. 2506515 https://s3.amazonaws.com/prod.skimble/assets/2506515/skimble-workout-trainer-exercise-squats-02_full.jpg Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees. 155519 https://s3.amazonaws.com/prod.skimble/assets/155519/skimble-workout-trainer-exercise-squats_279a0241-1_full.jpg Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back. 155521 https://s3.amazonaws.com/prod.skimble/assets/155521/skimble-workout-trainer-exercise-squats_279a0242-2_full.jpg Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist. 409 13e7a26746690045e203622ffa3e47adbf1b3dd8 15 Pull-ups
45 1781921 https://s3.amazonaws.com/prod.skimble/assets/1781921/skimble-workout-trainer-exercise-pull-ups-1_full.jpg 1781925 https://s3.amazonaws.com/prod.skimble/assets/1781925/skimble-workout-trainer-exercise-pull-ups-2_full.jpg 1781935 https://s3.amazonaws.com/prod.skimble/assets/1781935/skimble-workout-trainer-exercise-pull-ups-3_full.jpg 1781942 https://s3.amazonaws.com/prod.skimble/assets/1781942/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 493 ae96c72ab6d711c7efd2766e8eafa94d3c398f03 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2024-01-30T17:19:29Z 2010-12-09T02:51:45Z Pull Up BarBack, Legs2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1478 17294 CrossFit Total WOD 3 The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. Anyone attempting a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max. https://s3.amazonaws.com/prod.skimble/assets/322/skimble_weightlifting_clean_2_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/322/skimble_weightlifting_clean_2_full.jpg false d9de52fa-2188-11e0-86d4-40408249130c 400 261 false true 0 1478-crossfit-total-wod false 24 1 1669 Barbell Back Loaded Squats
Begin standing with your knees slightly bent. Grasp a barbell with your hands and move it to the top of your back shoulder, so that your palms point to the sky. Perform a squat while holding the barbell on your back, ensuring your knees track over your toes. Return to the top and repeat the movement.
Log your best weight 8 true 2.5 true 1 true 3 3 3 519627 https://s3.amazonaws.com/prod.skimble/assets/519627/skimble-workout-trainer-exercise-barbell-back-loaded-squats_img_9121-1_full.jpg 519631 https://s3.amazonaws.com/prod.skimble/assets/519631/skimble-workout-trainer-exercise-barbell-back-loaded-squats_img_9123-3_full.jpg 519634 https://s3.amazonaws.com/prod.skimble/assets/519634/skimble-workout-trainer-exercise-barbell-back-loaded-squats_img_9125-4_full.jpg 519628 https://s3.amazonaws.com/prod.skimble/assets/519628/skimble-workout-trainer-exercise-barbell-back-loaded-squats_img_9122-2_full.jpg 516 3e423abfb36e43a80f3e3cf26bd41b034433196c 5848 Barbell Shoulder Press
Stand tall with your feet about hip-width apart. With an overhand grip, hold a barbell with your hands slightly wider than shoulder-width at chest height. Press the bar up until your arms are extended overhead. Hold a moment at the top before returning and repeating.
Log your best weight 8 true 2.5 true 1 true 3 3 3 31399 https://s3.amazonaws.com/prod.skimble/assets/31399/skimble-workout-trainer-exercise-barbell-clean-and-press-3_full.jpg 31408 https://s3.amazonaws.com/prod.skimble/assets/31408/skimble-workout-trainer-exercise-barbell-clean-and-press-7_full.jpg 31423 https://s3.amazonaws.com/prod.skimble/assets/31423/skimble-workout-trainer-exercise-barbell-clean-and-press-8_full.jpg 31408 https://s3.amazonaws.com/prod.skimble/assets/31408/skimble-workout-trainer-exercise-barbell-clean-and-press-7_full.jpg 1216 8e16c7460b29418d99b62fde1f5aaede16ff4297 722 Barbell Deadlifts
Begin with the bar on the ground. Drive your hips down and back to reach the bar. Use an overhand or mixed grip. With a flat back, stand up. Drive your heels into the ground with your hips forward. Keep the bar close to you and your core tight. Finish tall. Reverse back to the ground.
Log your best weight 8 true 2.5 true 1 true 3 3 3 519640 https://s3.amazonaws.com/prod.skimble/assets/519640/skimble-workout-trainer-exercise-deadlifts_279a0344-1_full.jpg 519646 https://s3.amazonaws.com/prod.skimble/assets/519646/skimble-workout-trainer-exercise-deadlifts_279a0348-2_full.jpg 519653 https://s3.amazonaws.com/prod.skimble/assets/519653/skimble-workout-trainer-exercise-deadlifts_279a0346-3_full.jpg 519646 https://s3.amazonaws.com/prod.skimble/assets/519646/skimble-workout-trainer-exercise-deadlifts_279a0348-2_full.jpg 158 http://www.youtube.com/watch?v=pjBI9qxibTc 1203 29a8dce900eed3380a2ae9d63bd1947c027a98e1 57 acd2d8d3f3c1df0db823cf2966ebbaa535c134a4 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue2024-01-31T19:59:52Z 2011-01-16T15:58:15Z BarbellFull Body2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 813 17294 Crossfit WOD Saturday 110101 "Jack" 3 Complete as many rounds as possible in about 20 minutes. Target: 12-18 rounds https://s3.amazonaws.com/prod.skimble/assets/334/skimble_boxjumps_2_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/334/skimble_boxjumps_2_full.jpg false 04180390-1572-11e0-893b-40408249130c 851 797 false true 0 813-crossfit-wod-saturday-110101-jack false 1260 14 10 Push Presses
Suggested weight: 115 pounds
30 628 https://s3.amazonaws.com/prod.skimble/assets/628/skimble_crossfit_push_press_2_full.png h2os http://www.flickr.com/photos/h2os/2894406414 625 https://s3.amazonaws.com/prod.skimble/assets/625/skimble_crossfit_push_press_1_full.png h2os http://www.flickr.com/photos/h2os/2894396878 1217 82b69d5cf7fffe756ad53f9be96c1f0ddf5e3120 10 Kettlebell Swings
Suggested weight: 2-Pood = 32 kg = 70.4 lb
30 514380 https://s3.amazonaws.com/prod.skimble/assets/514380/skimble-workout-trainer-exercise-kettlebell-swings_img_0026-1_full.jpg 514379 https://s3.amazonaws.com/prod.skimble/assets/514379/skimble-workout-trainer-exercise-kettlebell-swings_img_0028-2_full.jpg 305 82fcffe130aa3fc184a7e10459c276efacb40c15 10 Box Jumps
Suggested height: 24-inch box
30 9925 https://s3.amazonaws.com/prod.skimble/assets/9925/skimble-workout-trainer-exercise-box-jumps-1_full.jpg 9926 https://s3.amazonaws.com/prod.skimble/assets/9926/skimble-workout-trainer-exercise-box-jumps-2_full.jpg 9931 https://s3.amazonaws.com/prod.skimble/assets/9931/skimble-workout-trainer-exercise-box-jumps-3_full.jpg 9933 https://s3.amazonaws.com/prod.skimble/assets/9933/skimble-workout-trainer-exercise-box-jumps-4_full.jpg 9939 https://s3.amazonaws.com/prod.skimble/assets/9939/skimble-workout-trainer-exercise-box-jumps-5_full.jpg 9940 https://s3.amazonaws.com/prod.skimble/assets/9940/skimble-workout-trainer-exercise-box-jumps-6_full.jpg 9946 https://s3.amazonaws.com/prod.skimble/assets/9946/skimble-workout-trainer-exercise-box-jumps-7_full.jpg 828 6ccd432b765df55795800fba9b37ba083f652145 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2023-08-31T01:34:08Z 2011-01-01T06:42:44Z Barbell, Kettlebells, Box / StepLower Body2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1117 17294 Crossfit WOD Friday 110107 "Rankel" 3 Complete as many rounds as possible in 20 minutes. https://s3.amazonaws.com/prod.skimble/assets/322/skimble_weightlifting_clean_2_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/322/skimble_weightlifting_clean_2_full.jpg false 4db0355a-1a58-11e0-8618-40408249130c 494 501 false false -1 1117-crossfit-wod-friday-110107-rankel false 1204 7 6 Deadlifts
Suggested weight: 225lbs. Stand with feet hip distance apart with weighted barbell in front of you. Squat and hold barbell with your hands just outside your legs (overhand or mixed hand grip). Inhale and lift the bar by extending your legs, squeezing your butt to raise up. Exhale as you lift, reach the top and then lower slowly. Repeat.
43 519640 https://s3.amazonaws.com/prod.skimble/assets/519640/skimble-workout-trainer-exercise-deadlifts_279a0344-1_full.jpg 519646 https://s3.amazonaws.com/prod.skimble/assets/519646/skimble-workout-trainer-exercise-deadlifts_279a0348-2_full.jpg 519653 https://s3.amazonaws.com/prod.skimble/assets/519653/skimble-workout-trainer-exercise-deadlifts_279a0346-3_full.jpg 519646 https://s3.amazonaws.com/prod.skimble/assets/519646/skimble-workout-trainer-exercise-deadlifts_279a0348-2_full.jpg 158 http://www.youtube.com/watch?v=pjBI9qxibTc 1203 29a8dce900eed3380a2ae9d63bd1947c027a98e1 57 acd2d8d3f3c1df0db823cf2966ebbaa535c134a4 7 Burpee pull-ups
Stand with your feet shoulder width apart with a pull-up bar overhead. Drop to a squat with your hands flat on the ground beside your feet. Then, jump back your feet, putting yourself into a push up position and perform a push-up. Next, jump the feet back to a squat position with hands on the floor. Now stand up, jump up to grab the pull-up bar, perform a pull-up. Return to stand and repeat.
43 1781961 https://s3.amazonaws.com/prod.skimble/assets/1781961/skimble-workout-trainer-exercise-burpee-pull-ups-1_full.jpg 1781962 https://s3.amazonaws.com/prod.skimble/assets/1781962/skimble-workout-trainer-exercise-burpee-pull-ups-2_full.jpg 1781969 https://s3.amazonaws.com/prod.skimble/assets/1781969/skimble-workout-trainer-exercise-burpee-pull-ups-3_full.jpg 1781975 https://s3.amazonaws.com/prod.skimble/assets/1781975/skimble-workout-trainer-exercise-burpee-pull-ups-4_full.jpg 1781982 https://s3.amazonaws.com/prod.skimble/assets/1781982/skimble-workout-trainer-exercise-burpee-pull-ups-5_full.jpg 1781991 https://s3.amazonaws.com/prod.skimble/assets/1781991/skimble-workout-trainer-exercise-burpee-pull-ups-6_full.jpg 1781997 https://s3.amazonaws.com/prod.skimble/assets/1781997/skimble-workout-trainer-exercise-burpee-pull-ups-7_full.jpg 1782004 https://s3.amazonaws.com/prod.skimble/assets/1782004/skimble-workout-trainer-exercise-burpee-pull-ups-8_full.jpg 1782011 https://s3.amazonaws.com/prod.skimble/assets/1782011/skimble-workout-trainer-exercise-burpee-pull-ups-9_full.jpg 1782020 https://s3.amazonaws.com/prod.skimble/assets/1782020/skimble-workout-trainer-exercise-burpee-pull-ups-10_full.jpg 1338 3ccf0bb3f8e1366e7ba38f45d790c9cd06c8c229 10 Kettlebell Swings
Suggested weight: 2-Pood = 32 kg = 70.4 lb
43 514380 https://s3.amazonaws.com/prod.skimble/assets/514380/skimble-workout-trainer-exercise-kettlebell-swings_img_0026-1_full.jpg 514379 https://s3.amazonaws.com/prod.skimble/assets/514379/skimble-workout-trainer-exercise-kettlebell-swings_img_0028-2_full.jpg 305 82fcffe130aa3fc184a7e10459c276efacb40c15 Run 200 Meters
43 136 https://s3.amazonaws.com/prod.skimble/assets/136/skimble_run_1_full.jpg Maintain a straight and erect posture with your head up and back straight. 139 https://s3.amazonaws.com/prod.skimble/assets/139/skimble_run_2_full.jpg 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2024-01-30T17:19:35Z 2011-01-07T12:44:49Z Barbell, Pull Up Bar, KettlebellsLower Body2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1477 17294 Crossfit WOD Saturday 110115 "Elizabeth" 3 Complete for time. Target time: 5-10min https://s3.amazonaws.com/prod.skimble/assets/31429/skimble-workout-trainer-exercise-barbell-clean-and-press-5_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/31429/skimble-workout-trainer-exercise-barbell-clean-and-press-5_full.jpg false 21334a94-2188-11e0-86d4-40408249130c 135 155 false true 0 1477-crossfit-wod-saturday-110115-elizabeth false 480 1 21 Barbell Hang Cleans
Start in a standing position, knees slightly bent, with the barbell in your hands at hip-height and feet hip-width apart. Bend your knees more then explode up and pull the bar up as you begin to shrug your shoulders and raise your elbows up past the height of the bar. Quickly lower yourself down underneath the bar in a small squat position as you "catch" it near your collar bone and relax your shoulders. Finish in a standing position with your elbows pointing forward. Gently release the barbell to the floor in a reverse motion.
120 516340 https://s3.amazonaws.com/prod.skimble/assets/516340/skimble-workout-trainer-exercise-hang-cleans_img_0413-1_full.jpg 516335 https://s3.amazonaws.com/prod.skimble/assets/516335/skimble-workout-trainer-exercise-hang-cleans_img_0415-2_full.jpg 516332 https://s3.amazonaws.com/prod.skimble/assets/516332/skimble-workout-trainer-exercise-hang-cleans_img_0419-3_full.jpg 516331 https://s3.amazonaws.com/prod.skimble/assets/516331/skimble-workout-trainer-exercise-hang-cleans_img_0421-4_full.jpg 525 49edef5369e855b02b2aa19404425ddd8ebd0cd2 21 Ring Dips
120 15 Barbell Hang Cleans
Start in a standing position, knees slightly bent, with the barbell in your hands at hip-height and feet hip-width apart. Bend your knees more then explode up and pull the bar up as you begin to shrug your shoulders and raise your elbows up past the height of the bar. Quickly lower yourself down underneath the bar in a small squat position as you "catch" it near your collar bone and relax your shoulders. Finish in a standing position with your elbows pointing forward. Gently release the barbell to the floor in a reverse motion.
60 516340 https://s3.amazonaws.com/prod.skimble/assets/516340/skimble-workout-trainer-exercise-hang-cleans_img_0413-1_full.jpg 516335 https://s3.amazonaws.com/prod.skimble/assets/516335/skimble-workout-trainer-exercise-hang-cleans_img_0415-2_full.jpg 516332 https://s3.amazonaws.com/prod.skimble/assets/516332/skimble-workout-trainer-exercise-hang-cleans_img_0419-3_full.jpg 516331 https://s3.amazonaws.com/prod.skimble/assets/516331/skimble-workout-trainer-exercise-hang-cleans_img_0421-4_full.jpg 525 49edef5369e855b02b2aa19404425ddd8ebd0cd2 15 Ring Dips
60 9 Barbell Hang Cleans
Start in a standing position, knees slightly bent, with the barbell in your hands at hip-height and feet hip-width apart. Bend your knees more then explode up and pull the bar up as you begin to shrug your shoulders and raise your elbows up past the height of the bar. Quickly lower yourself down underneath the bar in a small squat position as you "catch" it near your collar bone and relax your shoulders. Finish in a standing position with your elbows pointing forward. Gently release the barbell to the floor in a reverse motion.
60 516340 https://s3.amazonaws.com/prod.skimble/assets/516340/skimble-workout-trainer-exercise-hang-cleans_img_0413-1_full.jpg 516335 https://s3.amazonaws.com/prod.skimble/assets/516335/skimble-workout-trainer-exercise-hang-cleans_img_0415-2_full.jpg 516332 https://s3.amazonaws.com/prod.skimble/assets/516332/skimble-workout-trainer-exercise-hang-cleans_img_0419-3_full.jpg 516331 https://s3.amazonaws.com/prod.skimble/assets/516331/skimble-workout-trainer-exercise-hang-cleans_img_0421-4_full.jpg 525 49edef5369e855b02b2aa19404425ddd8ebd0cd2 9 Ring Dips
60 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2023-08-31T01:34:09Z 2011-01-16T15:52:33Z BarbellShoulders, Back2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 505 17294 Crossfit WOD Saturday 101211 "Lynne" 3 Five rounds for max reps. Example reps: 135lbs: 5/44, 5/40, 4/33, 4/31, 5/30 180lbs: 13/42, 10/42, 9/33, 7/30, 6/26 https://s3.amazonaws.com/prod.skimble/assets/283/skimble_benchpress_3_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/283/skimble_benchpress_3_full.jpg false da3d0b84-04cc-11e0-9977-40408249130c 374 226 false true 0 505-crossfit-wod-saturday-101211-lynne false 900 5 Max Body weight bench press
Do as many as you can!
60 277 http://www.skimble.com/assets/0000/0277/skimble_benchpress_1_full.jpg whyld http://www.flickr.com/photos/whyld/2304764059/in/photostream/ 274 http://www.skimble.com/assets/0000/0274/skimble_benchpress_2_full.jpg whyld http://www.flickr.com/photos/whyld/2305561262/in/photostream/ 283 http://www.skimble.com/assets/0000/0283/skimble_benchpress_3_full.jpg whyld http://www.flickr.com/photos/whyld/2279852639/in/photostream/ 280 http://www.skimble.com/assets/0000/0280/skimble_benchpress_4_full.jpg whyld http://www.flickr.com/photos/whyld/2279852629/in/photostream/ Max Pull-ups
Do as many as you can!
60 10 http://www.skimble.com/assets/0000/0010/pullup1_full.jpg 13 http://www.skimble.com/assets/0000/0013/pullup2_full.jpg 16 http://www.skimble.com/assets/0000/0016/pullup3_full.jpg Rest
60 259 http://www.skimble.com/assets/0000/0259/skimble_resting_girl_1_full.jpg 262 http://www.skimble.com/assets/0000/0262/skimble_resting_girl_2_full.jpg 265 http://www.skimble.com/assets/0000/0265/skimble_resting_girl_3_full.jpg 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2012-09-27T20:57:31Z 2010-12-11T02:20:33Z 2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 400 17294 Crossfit WOD Sunday 101128 3 The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Summed up target score: 20-24 (example: 3, 9, 3, 6 = 21) https://s3.amazonaws.com/prod.skimble/assets/13/pullup2_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/13/pullup2_full.jpg false 6c6932e0-fa90-11df-9ad2-40408249130c 129 101 false true 0 400-crossfit-wod-sunday-101128 false 900 8 Weighted pull-up
Suggested weight: 30 pound dumbbell
20 10 https://s3.amazonaws.com/prod.skimble/assets/10/pullup1_full.jpg 13 https://s3.amazonaws.com/prod.skimble/assets/13/pullup2_full.jpg 16 https://s3.amazonaws.com/prod.skimble/assets/16/pullup3_full.jpg Rest
Chill out and breathe!
10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 Rest
Chill out and breathe!
50 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 8 Weighted Sumo Squat
Suggested weight: 45 pound plate. Begin with feet wider than shoulders, toes out, holding weights or kettle bell in front of your body. Bend knees and lower into a squat, knees in line with toes, hips tucked, and posture kept. Stand back up squeezing your inner thighs and butt.
20 2506822 https://s3.amazonaws.com/prod.skimble/assets/2506822/skimble-workout-trainer-exercise-weighted-sumo-squats-01_full.jpg 2506820 https://s3.amazonaws.com/prod.skimble/assets/2506820/skimble-workout-trainer-exercise-weighted-sumo-squats-02_full.jpg 2506821 https://s3.amazonaws.com/prod.skimble/assets/2506821/skimble-workout-trainer-exercise-weighted-sumo-squats-03_full.jpg 2506819 https://s3.amazonaws.com/prod.skimble/assets/2506819/skimble-workout-trainer-exercise-weighted-sumo-squats-04_full.jpg 529 http://www.youtube.com/watch?v=K6iWfiobTtM 1553 d1c8235761940cf78195da588d9c7e56eee48be8 Rest
Chill out and breathe!
10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 Rest
Chill out and breathe!
50 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 8 Weighted ring dip
Suggested weight: 30 pound dumbbell
20 Rest
Chill out and breathe!
10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 Rest
Chill out and breathe!
50 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 Deadlifts
Stand with feet hip distance apart with weighted barbell in front of you. Squat and hold barbell with your hands just outside your legs (overhand or mixed hand grip). Inhale and lift the bar by extending your legs, squeezing your butt to raise up. Exhale as you lift, reach the top and then lower slowly. Repeat.
20 519640 https://s3.amazonaws.com/prod.skimble/assets/519640/skimble-workout-trainer-exercise-deadlifts_279a0344-1_full.jpg 519646 https://s3.amazonaws.com/prod.skimble/assets/519646/skimble-workout-trainer-exercise-deadlifts_279a0348-2_full.jpg 519653 https://s3.amazonaws.com/prod.skimble/assets/519653/skimble-workout-trainer-exercise-deadlifts_279a0346-3_full.jpg 519646 https://s3.amazonaws.com/prod.skimble/assets/519646/skimble-workout-trainer-exercise-deadlifts_279a0348-2_full.jpg 158 http://www.youtube.com/watch?v=pjBI9qxibTc 1203 29a8dce900eed3380a2ae9d63bd1947c027a98e1 57 acd2d8d3f3c1df0db823cf2966ebbaa535c134a4 Rest
Chill out and breathe!
10 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2023-08-31T01:34:05Z 2010-11-28T01:51:27Z Dumbbells, BarbellLower Body2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 665 17294 Crossfit WOD Monday 101227 3 Suggested weight: 100-300lbs https://s3.amazonaws.com/prod.skimble/assets/457/skimble_split_jerk_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/457/skimble_split_jerk_full.jpg false 183afacc-11cf-11e0-b592-40408249130c 74 67 false true 0 665-crossfit-wod-monday-101227 false 420 1 1 Split Jerk
Grasp barbell or clean barbell from floor with an overhand grip, slightly wider than shoulder width. With chest high and torso tight, inhale and go into a quarter-squat position. Exhale and explosively extend the knees and hips while jumping your feet to a split squat position, vigorously extending arms overhead.
60 1782457 https://s3.amazonaws.com/prod.skimble/assets/1782457/skimble-workout-trainer-exercise-split-jerk-1_full.jpg 1782458 https://s3.amazonaws.com/prod.skimble/assets/1782458/skimble-workout-trainer-exercise-split-jerk-2_full.jpg 1782464 https://s3.amazonaws.com/prod.skimble/assets/1782464/skimble-workout-trainer-exercise-split-jerk-3_full.jpg 1782481 https://s3.amazonaws.com/prod.skimble/assets/1782481/skimble-workout-trainer-exercise-split-jerk-4_full.jpg 1782485 https://s3.amazonaws.com/prod.skimble/assets/1782485/skimble-workout-trainer-exercise-split-jerk-5_full.jpg 1782492 https://s3.amazonaws.com/prod.skimble/assets/1782492/skimble-workout-trainer-exercise-split-jerk-6_full.jpg 1782499 https://s3.amazonaws.com/prod.skimble/assets/1782499/skimble-workout-trainer-exercise-split-jerk-7_full.jpg 1782506 https://s3.amazonaws.com/prod.skimble/assets/1782506/skimble-workout-trainer-exercise-split-jerk-8_full.jpg 1782519 https://s3.amazonaws.com/prod.skimble/assets/1782519/skimble-workout-trainer-exercise-split-jerk-9_full.jpg 1782529 https://s3.amazonaws.com/prod.skimble/assets/1782529/skimble-workout-trainer-exercise-split-jerk-10_full.jpg 121 https://www.youtube.com/watch?v=oITUVB75tZY 1331 853b3c2255e525acc5e2ecf88a7163ac3140ec49 5 1 Split Jerk with more weight
Grasp barbell or clean barbell from floor with an overhand grip, slightly wider than shoulder width. With chest high and torso tight, inhale and go into a quarter-squat position. Exhale and explosively extend the knees and hips while jumping your feet to a split squat position, vigorously extending arms overhead.
60 457 https://s3.amazonaws.com/prod.skimble/assets/457/skimble_split_jerk_full.jpg ambernussbaum http://www.flickr.com/photos/ambernussbaum/4473413634/ 121 https://www.youtube.com/watch?v=oITUVB75tZY 1 1 Split Jerk at max weight
Grasp barbell or clean barbell from floor with an overhand grip, slightly wider than shoulder width. With chest high and torso tight, inhale and go into a quarter-squat position. Exhale and explosively extend the knees and hips while jumping your feet to a split squat position, vigorously extending arms overhead.
60 457 https://s3.amazonaws.com/prod.skimble/assets/457/skimble_split_jerk_full.jpg ambernussbaum http://www.flickr.com/photos/ambernussbaum/4473413634/ 121 https://www.youtube.com/watch?v=oITUVB75tZY 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2023-08-31T01:34:07Z 2010-12-27T16:06:08Z BarbellFull Body2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 684 17294 Crossfit WOD Tuesday 101228 3 Complete for time. Suggested time: 7-12min https://s3.amazonaws.com/prod.skimble/assets/463/skimble_weighted_front_squat_1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/463/skimble_weighted_front_squat_1_full.jpg false 7a09159c-127c-11e0-804e-40408249130c 176 133 false true 0 684-crossfit-wod-tuesday-101228 false 630 7 3 Weighted Front Squats
Suggested weight: 185 pounds
45 37254 https://s3.amazonaws.com/prod.skimble/assets/37254/skimble-workout-trainer-exercise-barbell-front-squats-1_full.jpg 37250 https://s3.amazonaws.com/prod.skimble/assets/37250/skimble-workout-trainer-exercise-barbell-front-squats-2_full.jpg 37245 https://s3.amazonaws.com/prod.skimble/assets/37245/skimble-workout-trainer-exercise-barbell-front-squats-3_full.jpg 37237 https://s3.amazonaws.com/prod.skimble/assets/37237/skimble-workout-trainer-exercise-barbell-front-squats-4_full.jpg 37233 https://s3.amazonaws.com/prod.skimble/assets/37233/skimble-workout-trainer-exercise-barbell-front-squats-5_full.jpg 527 8c688bc7900ffb33e75f02edb64b2021f684fd06 7 L-Pull-ups
Hold your legs straight out in front of you while doing a pull up or chin up.
45 1782177 https://s3.amazonaws.com/prod.skimble/assets/1782177/skimble-workout-trainer-exercise-l-chin-ups-1_full.jpg 1782180 https://s3.amazonaws.com/prod.skimble/assets/1782180/skimble-workout-trainer-exercise-l-chin-ups-2_full.jpg 1782184 https://s3.amazonaws.com/prod.skimble/assets/1782184/skimble-workout-trainer-exercise-l-chin-ups-3_full.jpg 1782187 https://s3.amazonaws.com/prod.skimble/assets/1782187/skimble-workout-trainer-exercise-l-chin-ups-4_full.jpg 1782197 https://s3.amazonaws.com/prod.skimble/assets/1782197/skimble-workout-trainer-exercise-l-chin-ups-5_full.jpg 1782204 https://s3.amazonaws.com/prod.skimble/assets/1782204/skimble-workout-trainer-exercise-l-chin-ups-6_full.jpg 122 https://www.youtube.com/watch?v=bNYvGb7wcCg 1328 87677ac77097f659817b75c4f307c20c4513163a 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2023-08-31T01:34:07Z 2010-12-28T12:33:00Z Barbell, Pull Up BarBack2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 761 17294 Crossfit WOD Friday 101230 "Nate" 3 Complete as many rounds in about twenty minutes. Suggested rounds: 10-18 https://s3.amazonaws.com/prod.skimble/assets/133/skimble_kettlebell_swing_3_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/133/skimble_kettlebell_swing_3_full.jpg false 951d99f0-13ff-11e0-893b-40408249130c 142 279 false false -1 761-crossfit-wod-friday-101230-nate false 1170 13 2 Muscle Ups
Perform a pull-up on rings or a bar. Instead of stopping at the chin, continue the movement until the arms are straight and the body is fully raised. Lower yourself like a ring dip back to the start position. Repeat.
30 519486 https://s3.amazonaws.com/prod.skimble/assets/519486/skimble-workout-trainer-exercise-muscle-ups_img_9161-1_full.jpg 519491 https://s3.amazonaws.com/prod.skimble/assets/519491/skimble-workout-trainer-exercise-muscle-ups_279a0361-2_full.jpg 519499 https://s3.amazonaws.com/prod.skimble/assets/519499/skimble-workout-trainer-exercise-muscle-ups_img_9173-3_full.jpg 519506 https://s3.amazonaws.com/prod.skimble/assets/519506/skimble-workout-trainer-exercise-muscle-ups_img_9175-4_full.jpg 139 http://www.youtube.com/watch?v=YI75pYZl-vA 1172 b582ed76ef83390200c97d797e97cda9a9ed184f 4 Handstand Push-ups
Assisted: Kick up to a handstand against a wall and lower until your head touches the floor. Push back up. Hard: Same thing without the wall!
30 8545 https://s3.amazonaws.com/prod.skimble/assets/8545/handstand-push-ups-1_full.jpg 8551 https://s3.amazonaws.com/prod.skimble/assets/8551/handstand-push-ups-2_full.jpg 2 Kettlebell Swings
Suggested weight: 2-Pood = 32 kg = 70.4 lb
30 514380 https://s3.amazonaws.com/prod.skimble/assets/514380/skimble-workout-trainer-exercise-kettlebell-swings_img_0026-1_full.jpg 514379 https://s3.amazonaws.com/prod.skimble/assets/514379/skimble-workout-trainer-exercise-kettlebell-swings_img_0028-2_full.jpg 305 82fcffe130aa3fc184a7e10459c276efacb40c15 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2024-01-30T17:19:15Z 2010-12-30T11:01:27Z Pull Up Bar, Wall, KettlebellsShoulders, Back2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1116 17294 Crossfit WOD Wednesday 110105 "Fran" 3 Complete for time. Suggested time 2:30-5min https://s3.amazonaws.com/prod.skimble/assets/16/pullup3_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/16/pullup3_full.jpg false 0604cf90-1a08-11e0-86d4-40408249130c 440 317 false true 0 1116-crossfit-wod-wednesday-110105-fran false 260 1 21 Thrusters
Thrusters are a combination of a Front Squat and an Overhead or Push Press. Play video to see a demonstration. Suggested weight: 95 pounds
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Max reps.
60 1781921 https://s3.amazonaws.com/prod.skimble/assets/1781921/skimble-workout-trainer-exercise-pull-ups-1_full.jpg 1781925 https://s3.amazonaws.com/prod.skimble/assets/1781925/skimble-workout-trainer-exercise-pull-ups-2_full.jpg 1781935 https://s3.amazonaws.com/prod.skimble/assets/1781935/skimble-workout-trainer-exercise-pull-ups-3_full.jpg 1781942 https://s3.amazonaws.com/prod.skimble/assets/1781942/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 493 ae96c72ab6d711c7efd2766e8eafa94d3c398f03 15 Thrusters
Thrusters are a combination of a Front Squat and an Overhead or Push Press. Play video to see a demonstration. Suggested weight: 95 pounds
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Max reps.
45 1781921 https://s3.amazonaws.com/prod.skimble/assets/1781921/skimble-workout-trainer-exercise-pull-ups-1_full.jpg 1781925 https://s3.amazonaws.com/prod.skimble/assets/1781925/skimble-workout-trainer-exercise-pull-ups-2_full.jpg 1781935 https://s3.amazonaws.com/prod.skimble/assets/1781935/skimble-workout-trainer-exercise-pull-ups-3_full.jpg 1781942 https://s3.amazonaws.com/prod.skimble/assets/1781942/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 493 ae96c72ab6d711c7efd2766e8eafa94d3c398f03 9 Thrusters
Thrusters are a combination of a Front Squat and an Overhead or Push Press. Play video to see a demonstration. Suggested weight: 95 pounds
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Max reps.
25 1781921 https://s3.amazonaws.com/prod.skimble/assets/1781921/skimble-workout-trainer-exercise-pull-ups-1_full.jpg 1781925 https://s3.amazonaws.com/prod.skimble/assets/1781925/skimble-workout-trainer-exercise-pull-ups-2_full.jpg 1781935 https://s3.amazonaws.com/prod.skimble/assets/1781935/skimble-workout-trainer-exercise-pull-ups-3_full.jpg 1781942 https://s3.amazonaws.com/prod.skimble/assets/1781942/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 493 ae96c72ab6d711c7efd2766e8eafa94d3c398f03 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2023-08-31T01:34:08Z 2011-01-07T12:18:33Z Barbell, Pull Up BarBack2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1551 17294 Crossfit WOD Monday 110117 3 Five rounds of: 15' Rope climb, max reps in 3 minutes. Example reps: Lance Cantu: 12, 8, 9, 8, 7 & Candice Ruiz: 8, 7, 7, 6, 5. https://s3.amazonaws.com/prod.skimble/assets/343/skimble_rope_climb_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/343/skimble_rope_climb_full.jpg false 0e67b110-2323-11e0-8618-40408249130c 67 25 false true 0 1551-crossfit-wod-monday-110117 false 1200 5 Rope climb
Suggested height of rope: 15' Max reps!
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Chill out and breathe deeply.
60 259 https://s3.amazonaws.com/prod.skimble/assets/259/skimble_resting_girl_1_full.jpg 262 https://s3.amazonaws.com/prod.skimble/assets/262/skimble_resting_girl_2_full.jpg 265 https://s3.amazonaws.com/prod.skimble/assets/265/skimble_resting_girl_3_full.jpg 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2023-08-31T01:34:09Z 2011-01-18T16:56:37Z Shoulders, Chest2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 601 17294 Crossfit WOD Thursday 101223 3 Suggested Tabata score and mile time: 18 (lowest # reps) & 10min. Note: The "Tabata" protocol is made up of eight rounds where in twenty seconds you do as many reps of the assigned exercise as you can - then rest 10 seconds. https://s3.amazonaws.com/prod.skimble/assets/34355/skimble-workout-trainer-exercise-bottom-to-bottom-squats-3_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/34355/skimble-workout-trainer-exercise-bottom-to-bottom-squats-3_full.jpg false 3bc91c6c-0e8c-11e0-92cd-40408249130c 122 156 false true 0 601-crossfit-wod-thursday-101223 false 840 8 Bottom to Bottom Squats
These squats start and end at the bottom position. Stand with feet shoulder width apart and bend knees to 90 degrees. Stand up and squat down, holding for 1 count each time at the bottom.
20 34355 https://s3.amazonaws.com/prod.skimble/assets/34355/skimble-workout-trainer-exercise-bottom-to-bottom-squats-3_full.jpg 34354 https://s3.amazonaws.com/prod.skimble/assets/34354/skimble-workout-trainer-exercise-bottom-to-bottom-squats-2_full.jpg 444 http://www.youtube.com/watch?v=ieWO-rs3d_o 114 b617138ac5f195773efbfc4739a4a2e2417dce8d Rest
The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top.
10 34355 https://s3.amazonaws.com/prod.skimble/assets/34355/skimble-workout-trainer-exercise-bottom-to-bottom-squats-3_full.jpg 1 Run 1 Mile
Run 1 mile under 7 min.
600 true 32768 136 https://s3.amazonaws.com/prod.skimble/assets/136/skimble_run_1_full.jpg Maintain a straight and erect posture with your head up and back straight. 139 https://s3.amazonaws.com/prod.skimble/assets/139/skimble_run_2_full.jpg 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2025-03-15T18:44:58Z 2010-12-23T12:21:46Z No Equipment2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 906 17294 Crossfit WOD Monday 110103 3 Three rounds for time. Suggested time: 10-13min https://s3.amazonaws.com/prod.skimble/assets/328/skimble_overhead_squat_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/328/skimble_overhead_squat_full.jpg false c5ee9106-1715-11e0-8086-40408249130c 140 189 false true 0 906-crossfit-wod-monday-110103 false 720 3 Run 400 meters
Run 1 mile under 7 min.
80 136 https://s3.amazonaws.com/prod.skimble/assets/136/skimble_run_1_full.jpg Maintain a straight and erect posture with your head up and back straight. 139 https://s3.amazonaws.com/prod.skimble/assets/139/skimble_run_2_full.jpg 30 Overhead Squats
The overhead squat is a deep squat performed while holding a barbell over your head with straight arms.
80 328 https://s3.amazonaws.com/prod.skimble/assets/328/skimble_overhead_squat_full.jpg ambernussbaum http://www.flickr.com/photos/ambernussbaum/4480005017/ 21 Pull-ups
80 1781921 https://s3.amazonaws.com/prod.skimble/assets/1781921/skimble-workout-trainer-exercise-pull-ups-1_full.jpg 1781925 https://s3.amazonaws.com/prod.skimble/assets/1781925/skimble-workout-trainer-exercise-pull-ups-2_full.jpg 1781935 https://s3.amazonaws.com/prod.skimble/assets/1781935/skimble-workout-trainer-exercise-pull-ups-3_full.jpg 1781942 https://s3.amazonaws.com/prod.skimble/assets/1781942/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 493 ae96c72ab6d711c7efd2766e8eafa94d3c398f03 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2023-08-31T01:34:08Z 2011-01-03T08:55:39Z Barbell, Pull Up Bar2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 1366 17294 Crossfit WOD Thursday 110113 3 Five rounds for time. Target time: 6-10min false 14ba4b42-1f16-11e0-86d4-40408249130c 72 84 false true 0 1366-crossfit-wod-thursday-110113 false 500 5 20 GHD Sit-ups
50 5 Push Jerks
50 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2012-09-27T21:00:02Z 2011-01-13T13:28:06Z 2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 377 17294 Crossfit WOD Wednesday 101124 "Jackie" 3 One round for time. Target time: 5-7min false 6f336f7a-f858-11df-936a-40408249130c 64 97 false false -1 377-crossfit-wod-wednesday-101124-jackie false 360 1 1000 Meter Row
120 31 https://s3.amazonaws.com/prod.skimble/assets/31/skimble_row_full.jpg 50 Thrusters
Suggested weight: 45lbs
120 1782393 https://s3.amazonaws.com/prod.skimble/assets/1782393/skimble-workout-trainer-exercise-thrusters-1_full.jpg 1782394 https://s3.amazonaws.com/prod.skimble/assets/1782394/skimble-workout-trainer-exercise-thrusters-2_full.jpg 1782399 https://s3.amazonaws.com/prod.skimble/assets/1782399/skimble-workout-trainer-exercise-thrusters-3_full.jpg 1782402 https://s3.amazonaws.com/prod.skimble/assets/1782402/skimble-workout-trainer-exercise-thrusters-4_full.jpg 1782416 https://s3.amazonaws.com/prod.skimble/assets/1782416/skimble-workout-trainer-exercise-thrusters-5_full.jpg 1782423 https://s3.amazonaws.com/prod.skimble/assets/1782423/skimble-workout-trainer-exercise-thrusters-6_full.jpg 1782429 https://s3.amazonaws.com/prod.skimble/assets/1782429/skimble-workout-trainer-exercise-thrusters-7_full.jpg 1782439 https://s3.amazonaws.com/prod.skimble/assets/1782439/skimble-workout-trainer-exercise-thrusters-8_full.jpg 1335 cca9f319eb329c7876a8c205c2704ecb0de87ec4 30 Pull-Ups
120 1781921 https://s3.amazonaws.com/prod.skimble/assets/1781921/skimble-workout-trainer-exercise-pull-ups-1_full.jpg 1781925 https://s3.amazonaws.com/prod.skimble/assets/1781925/skimble-workout-trainer-exercise-pull-ups-2_full.jpg 1781935 https://s3.amazonaws.com/prod.skimble/assets/1781935/skimble-workout-trainer-exercise-pull-ups-3_full.jpg 1781942 https://s3.amazonaws.com/prod.skimble/assets/1781942/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 493 ae96c72ab6d711c7efd2766e8eafa94d3c398f03 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2024-01-30T17:20:52Z 2010-11-25T05:55:45Z Barbell, Pull Up BarBack2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 545 17294 Crossfit WOD Thursday 101216 3 Three rounds for time and weight. Suggested time/weight:5:38 with 24kg kettlebell - 6:37 with 50lb vest. https://s3.amazonaws.com/prod.skimble/assets/16/pullup3_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/16/pullup3_full.jpg false 0bb94b9a-0924-11e0-b300-40408249130c 85 71 false true 0 545-crossfit-wod-thursday-101216 false 360 3 10 Weighted Pull-ups
60 1782137 https://s3.amazonaws.com/prod.skimble/assets/1782137/skimble-workout-trainer-exercise-weighted-pull-ups-1_full.jpg 1782138 https://s3.amazonaws.com/prod.skimble/assets/1782138/skimble-workout-trainer-exercise-weighted-pull-ups-2_full.jpg 1782143 https://s3.amazonaws.com/prod.skimble/assets/1782143/skimble-workout-trainer-exercise-weighted-pull-ups-3_full.jpg 1782150 https://s3.amazonaws.com/prod.skimble/assets/1782150/skimble-workout-trainer-exercise-weighted-pull-ups-4_full.jpg 1324 c8f494ffe9419e8702e1c624b254d7d31ceef675 30 Back Extensions
60 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2023-08-31T01:34:06Z 2010-12-16T14:56:02Z Dumbbells, Pull Up BarBack2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 812 17294 Crossfit WOD Friday 101231 3 Complete for time. Suggested time: 40-50min false a7021d4e-156c-11e0-9c8c-40408249130c 144 418 false true 0 812-crossfit-wod-friday-101231 false 2400 1 Run 1 Mile
600 true 32768 136 https://s3.amazonaws.com/prod.skimble/assets/136/skimble_run_1_full.jpg Maintain a straight and erect posture with your head up and back straight. 139 https://s3.amazonaws.com/prod.skimble/assets/139/skimble_run_2_full.jpg 100 Pull-ups
360 1781921 https://s3.amazonaws.com/prod.skimble/assets/1781921/skimble-workout-trainer-exercise-pull-ups-1_full.jpg 1781925 https://s3.amazonaws.com/prod.skimble/assets/1781925/skimble-workout-trainer-exercise-pull-ups-2_full.jpg 1781935 https://s3.amazonaws.com/prod.skimble/assets/1781935/skimble-workout-trainer-exercise-pull-ups-3_full.jpg 1781942 https://s3.amazonaws.com/prod.skimble/assets/1781942/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 493 ae96c72ab6d711c7efd2766e8eafa94d3c398f03 200 Push-ups
360 53912 https://s3.amazonaws.com/prod.skimble/assets/53912/skimble-workout-trainer-exercise-pushups-1_full.jpg Get into a plank position with your arms straight and your hands a bit wider than shoulder-width. 53910 https://s3.amazonaws.com/prod.skimble/assets/53910/skimble-workout-trainer-exercise-pushups-2_full.jpg Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat. 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0 300 Squats
360 2506516 https://s3.amazonaws.com/prod.skimble/assets/2506516/skimble-workout-trainer-exercise-squats-01_full.jpg Stand with feet hip-width apart. 2506515 https://s3.amazonaws.com/prod.skimble/assets/2506515/skimble-workout-trainer-exercise-squats-02_full.jpg Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees. 155519 https://s3.amazonaws.com/prod.skimble/assets/155519/skimble-workout-trainer-exercise-squats_279a0241-1_full.jpg Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back. 155521 https://s3.amazonaws.com/prod.skimble/assets/155521/skimble-workout-trainer-exercise-squats_279a0242-2_full.jpg Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist. 409 13e7a26746690045e203622ffa3e47adbf1b3dd8 Run 1 Mile
720 true 32768 136 https://s3.amazonaws.com/prod.skimble/assets/136/skimble_run_1_full.jpg Maintain a straight and erect posture with your head up and back straight. 139 https://s3.amazonaws.com/prod.skimble/assets/139/skimble_run_2_full.jpg 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2025-02-06T17:44:22Z 2011-01-01T06:17:03Z Pull Up Bar2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2 126 17294 Crossfit WOD Thursday 101028 3 Complete a 5K run, all in one go. Aim to complete this in under 25 minutes. false 7bf91156-e368-11df-ba81-40408249130c 9 43 false true 0 126-crossfit-wod-thursday-101028 false 1380 1 Run 5K
1380 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2012-08-12T08:07:09Z 2010-10-29T14:31:51Z 2082010-08-09T22:02:39Z11729494wbf51pqn17Skimblehttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpghttps://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpgfalsefalsefalsetruetruefalsetruetruefalsetruefalsetrue-2