At Home Workout: Monday, April 6, 2020

Warm Up:

10 Glute Bridges with 3sec
10 Air Squats
10 Jack Knife Sit-Ups

:15 sec of each:
lateral line jumps
forward backward line jumps

10 Jumping Squats
10 Penguin Sit-Ups
10 Single Leg Bodyweight RDLs
10 Jack Knife Sit-Ups

Demonstrate Front Squats and Glute Bridge March before starting Part A

Workout:

EMOM for 8min, alt between:
10 Front Squats with loaded backpack
40sec Glute Bridge March (Hold top of glute bridge and march legs up and down)

AMRAP in 15min of:
20 Jumping Squats
30 Penguin Sit-Ups
20 Single Leg RDL, alt leg
30 Jack Knife Sit-Ups

Cool Down:

1min Hamstring Flossing, ea leg
1min Couch Stretch, ea leg
1min Spiderman Stretch, ea leg

For Movement Demo Videos Click Here

At Home Workout: Friday, April 3, 2020

Warm Up:

2x
200m Run
10 Squats
10 Sumo stance Baby Makers
10 Narrow Stance Squats
10 Prison Good Mornings

:30sec Hollow
:30sec Tall Plank
:30sec Superman Hold
:30sec Skater Jumps

Workout:

3 Rounds For Time of:
20 Lateral Skater Jumps
200m Run or 1min
20 Sumo Deadlifts with Loaded Back Pack
200m Run
20 Sumo-Goblet Squats with Loaded Back Pack
200m Run

EMOM for 9min, alt between:
30sec Tall Plank Drag with Towel/furniture movers
30sec Hollow Hold
30sec Superman Hold

Cool Down:

1min Scorpion, ea side
1min Supine Leg Cross Over, ea side
1min Child’s Pose


Demo, Modification and Scaling Movements Videos

At Home Workout: Thursday, April 2, 2020

Warm Up:

2x
30sec Mtn Climbers
30sec side to side lateral Jumps
30sec Leg Swings, ea leg

5 Tall Plank to Down Dog
5 Step Ups,ea leg
10 Sit-Ups
20 Single Unders
20 Double-Unders

Workout:

AMRAP in 25min of:
15 Handstand Push Ups
25 Step Ups, alt legs
35 Sit-Ups
45 Double-Unders

Cool Down:

1min Thread the Needle Stretch
1min Puppy Dog Pose
1min Crossed Leg Eagle Arms

Walk with Family


At Home Workout: Wednesday, April 1, 2020

Warm Up:

2x
10 Baby Makers
5 Burpees
10 Air Squats
10 Glute Bridges
10 Flutter Kicks

200m Run
10 Front Squats
10 Thrusters

Workout:

EMOM for 16min, alt between:
40sec Pulse Squats
40sec Glute Bridges
40sec Wall Sit
40sec Flutter Kicks

3 Rounds For Time of:
400m Run
20 Burpees
20 Thrusters, with loaded backpack

Cool Down:

2min Walk
1min Rag Doll
1min Lizard, ea side


At Home Workout: Tuesday, March 31, 2020

Warm Up:

30sec Spiderman Stretch, ea leg
30sec Inch Worms Walk Outs no push up
30sec Side Plank Hip Bridges

2x
10 Lunges
10 SIngle Leg RDL
10 Good Mornings
10 Groiners

Workout:

AMRAP in 12min of:
Reps of 3-6-9-12-15…
Overhead Lunges, ea leg, with load
Single Leg RDLs, ea leg, with load

4 Rounds of:
20 Good Mornings with Load
20 Side Plank Hip Bridges, ea side
20 Groiners

*Not For Time

Cool Down:

1min Child’s Pose
1min Spiderman, ea side
1min Down Dog, Peddle Out Feet


At Home Workout: Monday, March 30, 2020

Warm Up:

400m Run

2x
5 Tempo Push Ups
5 Tall Plank to Down Dog
5 Turkish Sit-Ups, no weight, ea side

3x
30sec Plank
3sec HIp Thrusters

Workout

5 Rounds For Time:
15 Renegade Rows, ea arm
25 Push Ups
50 Turkish Sit-Ups, 25ea arm

EMOM for 8min of:
40sec Plank Twists
40sec Hip Thrusters add load if you have it

Cool Down

2min Walk
1min Seal Pose
1min Twisted Cross, ea side


At Home Workout: Sunday, March 29, 2020

Warm Up:

400m Run/2min Run
Leg Swings 10 ea side, ea leg

5 Tempo Air Squats, 3sec down, 3 sec hold, stand
10 Toy Soldiers ea leg
10 Jumping Squats
10 Front Squats

400m Run

Workout:

1 mile Run

Then,

5 Rounds of:
30 Front Weighted Squats (Back Pack)
30 Russian Twists

Then,

1 mile Run

Cool Down:

5min Walk
Spiderman Stretch ea leg, 1min
Seal Pose, 1min

At Home Workout: Saturday, March 28, 2020

Warm Up:

2x
1min Single Unders
10 Up Downs
10 Lunges
30sec Double Unders
10 Jack Knife Sit-Ups
10 Push Ups to Down Dog
30sec Handstand Hold

Workout:

10 Rounds For Time of:
30 Double-Unders
15 Lunges, ea leg
30 Leg Raises (use pole, post, couch, etc)
15 Handstand Push Ups

Cool Down:

1min Couch Stretch, ea leg
1min Twisted Cross, ea side
1min Calf Stretch
1min Hands to wall Chest Opener Stretch


At Home Workout: Friday, March 27, 2020

Warm Up:

3x
5 Inch Worms + 5 Push Ups
10 Squats
20 sec Wall Sit Hold
20sec Tall Plank Lat Walk Ea Direction
5 Burpees

Workout:

For Time:
100 Burpees
*Every 1min, complete 15 Sit-Ups

Every 2min for 2sets, alt between:
Wall Sit
Side Plank 1min/side
Tall Plank Lateral Walk, 1min ea direction

*In each exercise hold as long as you can in each 2min window. Take a 30sec Rest between exercises

Cool Down:

2min Walk
30sec Hamstring Floss, ea leg
30sec Quad Stretch, ea leg
1min Child’s Pose


At Home Workout: Thursday, March 26, 2020

Warm Up:

4min run

Then,

2x
5 Inch Worms to down dog
30sec Deadbug
30sec Hollow Hold
10 Single Leg Squats

Then,

4min Run

Workout:

Tabata:
Push Ups
Single Leg Squats (one leg ea 20sec interval)
Hollow Rock
Mountain Climbers

*Rest 1min between Rounds

1 mile Run

Cool Down:

30sec Scorpion, ea side
30sec Thread the Needle, ea side
30sec pigeon pose, ea side


At Home Workout: Wednesday, March 25, 2020

Warm Up:

2x
5 Narrow Stance Squats
5 Sumo Stance Squats
5 Squats
10 Shotguns
10 Jack Knives
10 V-Ups
5 Glute Bridges with 10sec hold at top position

5-10 reps of ea movement in workout

Workout:

EMOM for 12min, alt between:
40sec Pause Sumo Squat
40sec V-Ups
40sec 1 1/4 Glute Bridge

AMRAP in 12min of:
12 Step Ups
12 alt leg single RDL
12 Push Presses – use any household appliance

Cool Down:

5min Walk
1min Rag Doll
Lying Down Twisted Cross, 30 sec ea side




At Home Workout: Tuesday, March 24, 2020

Warm Up:

50′ Spiderman Stretch
50′ Samson Stretch
50′ Toy Soldiers
50′ Broad Jumps

20sec lateral line jumps
20sec Forward/Backward line jumps
20sec Double-Unders

10 Lunges, ea leg
10 Russian Twists

Workout:

For Time:
50-40-30-20-10
Lunges
Double-Unders or x2 Singles
Russian Twists

Rest 3min

3min ME Burpees

Cool Down:

Down Dog Peddle Out feet
Seal Pose
Eagle Arms, 30sec ea arm


At Home Workout: Monday, March 23, 2020

Warm Up:

2x
30sec Leg Swings, ea direction, ea leg
30sec Cat Cow
30sec Scorpion alt legs
30sec Mtn Climbers

10 Sit-Ups
10 Step-Ups
10 Dips

Workout:

4 Rounds of:
1min Wall Sit
1min Hollow Hold
1min Superman Hold

AMRAP in 14min of:
24 Sit-Ups
24 Step Ups
24 Dips

Cool Down:

Pretzel Stretch
Forward Fold
Knees to Chest Hold



At Home Workout: Saturday, March 21, 2020

Warm Up:

30sec/50′:
High Knees
Butt Kicks
Toy Soldiers

5 Inch Worms to Down Dog 5sec hold
30sec Deadbug
30sec Jack Knife Sit-Ups

2x
10 Push Ups
10 Squats
10 Lunges

Workout:

Three rounds of:
Air Squat
Jack Knife Sit-Ups
Handstand Push-Ups
Tall Plank Lateral Walk 30sec ea direction
Reverse Lunges
Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating.


At Home Workout: Friday, March 20, 2020

Warm Ups:

2x
Spiderman Stretch 1m/side
10 Groiners, ea side
30sec Mountain Climbers
30sec Hollow Hold
30sec single leg glute bridge, ea leg

Workout:

EMOM for 15min alt between:
40sec side plank, rt
40sec Push Up with shoulder taps
40sec side plank, lft
40sec Boat Sit-Ups
40sec Super-Man Hold
*20sec Rest between exercises

Cool Down:

2min Walk
Seal Pose
child’s pose



At Home Workout: Thursday, March 19, 2020

Warm Ups:

4x
2min Jog
10 Air Squats
5 Inch Worms with Push Up

Then,

10 Single leg squats
10 Burpees

Workout:

With a continuously running clock

0-10 min

Run 10min/1.5 miles

10-25 min

AMRAP in 15min:
30 Single Leg Squats
30 Burpees

25-35 min or until done

Run 10min/1.5 miles

Cool Down:

1min Down Dog, peddle out feet for calves
1min Thread the Needle shoulder stretch
1min Pretzel Stretch, ea leg



Day 3 kiddos

At Home Kids workout:

13-16 yrs old:

AMRAP in 5 min
10 walkning lunges
30 flutter kicks

Rest 2 min

AMRAP in 5 min
10 walking lunges
20 sit-ups

Rest 2 min

AMRAP in 5 min
10 walking lunges
10 push-ups

11-13 yrs old:

AMRAP in 5 min
10 walkning lunges
30 flutter kicks

Rest 2 min

AMRAP in 5 min
10 walking lunges
20 sit-ups

Rest 2 min

AMRAP in 5 min
10 lunges
10 push-ups

8-11 yrs old:

AMRAP in 5 min
10 walkning lunges
15 flutter kicks

Rest 2 min

AMRAP in 5 min
10 walking lunges
15 sit-ups

Rest 2 min

AMRAP in 5 min
10 lunges
10 push-ups

5-8 yrs old:

AMRAP in 5 min
10 walkning lunges
10 flutter kicks

Rest 2 min

AMRAP in 5 min
10 walking lunges
10 sit-ups

Rest 2 min

AMRAP in 5 min
10 lunges
5 push-ups

The little one’s:

AMRAP in 10 min
10 walkning lunges
10 flutter kicks
10 sit ups
5 push ups”

At Home Workout: Wednesday, March 18, 2020

In this most challenging time, we are writing to inform you that Resolution CrossFit will be temporarily closing until March 31, 2020, according to the Orange County Health Care Agency Ordinance. We have witnessed extraordinary strength in our community, the outreach and support we have received in this last week has been humbling, to say the least.

Please check your emails for more details and specific online coaching tailored to you!

Warm Up:
3x
10 shoulder rolls
10 leg swings
10 up downs (burpee w/o push-up)
400 meter/2min run

Workout:

EMOM for 25min, alt between:
1min Mountain Climbers
1min Wall Sit
1min Glute Bridges 1 1/4
1min Alt Leg RDL
1min Plank Hold

Cool Down:

1 min forward fold
1 min hamstring floss, ea side
1 min puppy dog




Tuesday, March 17, 2020

CrossFit

Performance

Back Squat
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9:30: 1 Rep
On the 11: 1 Rep
On the 12:30: 1 Rep
On the 14: 1 Rep
On the 15:30: 1 Rep

AMRAP in 10min of:
10 Pistols, alt legs
10 Sumo Deadlift, 205#/135#
50 Double-Unders

Intermediate

Back Squat
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9:30: 1 Rep
On the 11: 1 Rep
On the 12:30: 1 Rep
On the 14: 1 Rep
On the 15:30: 1 Rep

AMRAP in 10min of:
10 Assisted Pistols, alt legs
10 Sumo Deadlift, 185#/115#
35 Double-Unders

Fitness

AMRAP in 16min of:
10 Back Squats
20 Sit-Ups
200m Run

AMRAP in 10min of:
20 Air Squats
20 KB Sumo Deadlift, 70#/53#
50 Single-Unders

Resolution Burn

EMOM for 16min, alt between:
45sec Plank Hold
45sec Weighted Glute Bridges
45sec Flutter Kicks
45sec Hip Extensions

For Time, complete reps of:
50-40-30-20-10
Double-Unders
DB Push Press
Push-Ups

Archived WODS

A TRAINING EXPERIENCE LIKE NO OTHER

Grab your free session at Resolution CrossFit today!

Get Started