CrossFit workouts are intense and require you to push your self to your max. This workout is done for time and you can do it as a team or in tandem with only two people. Get ready to sweat, bring the intensity and push your team mate to do the same.

Each team takes EVERY OTHER LINE (I’ve indicated T1 and T2 for teams 1 & 2) and the workout is done for time.

HEL-KEL CrossFit Workout Routine:

Lanced Armstrong doing a Kettlebell Swing

T1:  RUN 400M
T2:  21KB SWINGS
T1: 2 ROPE CLIMBS
T2: 400M RUN

T1:  21KB SWINGS
T2:  2 ROPE CLIMBS
T1:  RUN 400
T2:  30 WALL BALLS

T1:  30 BOX JUMPS
T2:  400M RUN
T1:  30 WALL BALLS
T2:  30 BOX JUMPS

T1:  ROW 500M
T2:  21 KB SWINGS
T1:  2 ROPE CLIMBS
T2:  500M ROW

T1:  21 KB SWINGS
T2:  2 ROPE CLIMBS
T1:  ROW 500M
T2:  30 WALL BALLS

T1:  30 BOX JUMPS
T2:  500M ROW
T1:  30 WALL BALLS
T2:  30 BOX JUMPS

*KB = Kettlebell swings
*ROPE CLIMBS = If you can’t do rope climbs, then do 20 pull ups (use band if needed)

Good luck and post your time and results!! Thanks Karen for a great workout!

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Warm up: 10 walking lunges, 10 air squats, 20 sit ups, x 2 rounds then run 400 meters at 60%

CrossFit Workout Routine:

- Body weight squats (round to the nearest 5 LBS, beginners 50% of your body weight on the bar or less. Remember an Olympic bar weighs 45lbs) Back Squat; hold the bar behind the head

- Pull ups

- Do both each round. Here are the reps: 21, 18, 15, 12, 9 6, 3, 1

This is a timed event. Post your time!

Here’s a pic of  Jason Khalipa, a tough condender at the Crossfit games. For more CrossFit workouts find a CrossFit affiliate near you and be a part of the CrossFit family. You will be in for some of the best workouts of your life!

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Warm up: 4oo meter run (or 1 lap around the track) 25 push ups

Stimulus Package Workout Routine:

- 1 minute Box Jump (Men = 24″,  Women = 18″)
- 1 minute  Push Press (Men = 95 lbs, Women = 45 lbs)
- 1 minute Burpees
- 1 minute Jumping Lunges
- 1 minute Mountain Climbers
- 1 minute rest
*- for advanced add 1 minute Hang Power Cleans (Men = 95 lbs, Women = 45 lbs) to the circuit

Do this circuit 4 rounds and post your total reps and weight!

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Warm Up - 400 meter run

Shoulder Workout Routine:

- 20 push ups

- 50 jumping jacks

- 20 hand stand push ups (beginners can do pike push ups or if needed, just hold the position for 20 seconds to modify)

- (3-3-3) clean and jerk This exercise is more for advanced weight lifters and bodybuilders; aim for starting at 125lbs to your body weight or max) Beginners can still do this exercise and start with a broomstick to learn from then a 45-65 lb bar until you have the right technique to move higher in weight.

- Repeat the circuit 3 times. Beginners modify and scale to fit your level.

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Warm up: jog 800 meters (or 2 laps around the track)

Full Body Workout Routine:

- 50 sit ups

- 25 box jumps (Men = 24″ high W = 15″-20″ high)

- 50 knees to elbows

- 25 box jumps (Men = 24″ high W = 15″-20″ high)

- 50 jack knife sit ups or bent knee for beginner

- 25 pull ups (Beginners / women = 10, use band if necessary)

- 50 back extensions (hold one second each)

- 25 pull ups (Beginners / women = 10, use band if necessary)

- Do the circuit 2 times! …What was your time?

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Warm up: jog 800 meters (or 2 laps around the track)

Workout:
- 25 over head squats (adv = with 45lb bar, beg = light body bar or no weight)
- 25 sit ups
- 25 hip/leg lift lifts
- 25 v ups with Stability ball
- 15 medicine ball windshield wipers (Beginners = no ball)
- 25 medicine ball leg raises (Beginners = no ball)
- 25 seated medicine ball twists
- do this circuit 3 times; Beginners cut reps in half or do circuit 2 times

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Start by doing one pull-up followed by 2 push ups.  After that, each number doubles until you’ve maxed out your upper body.

Pull-up, Push-Up:

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Workout Routine:

- with 135lbs, do 4 minutes of the following:
1x Snatch
1x Burpee
2x Snatch
2x Burpee
3x Snatch
3x Burpee
4x Snatch
4x Burpee
- and so on for max # of rounds that you can do in 4 minutes. Beginners lower the weight to 65-95 lbs

- Take one minute rest then repeat the entire workout in reverse for time. Try to match your 4 minutes! Post your time and the weight that you used. Share with a friend (below) and compare your times!

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Warm up: jog 800 meters (or 2 laps at 50%), 20 air squats, 20 push ups, 20 knees to elbows, then run 400 meters at 60%

Sprint Workout Routine:

- Most of you will be using a treadmill, but if you have that dreaded hill in your neighborhood, back yard or by your club, use it!

- 400 meters or 1 lap at 10% elevation & as fast as you can go – your max! The rest period will be for 3 minutes with the elevation at 0% incline and a fast walking pace.

- repeat this 7 times!

- These are max effort sprints so please make sure you are really warmed up before going 90 – 100%.  If you are using a treadmill record your time at the end of the 7th sprint, you don’t need to add the 3 minute rest.

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This lower body circuit workout focus’ on leg strength and endurance!

Warm up: 400 meters run (one lap around track)

Workout Routine:
-20 front squats; Men = 95 lbs, Women = 45 lbs
-20 sit ups
-20 walking lunges (each step is 1)
-20 lying leg lifts
-20 box jumps; Men = 24″, Women= 20″

- 4 rounds advanced, 2 rounds intermediate, 1 round beginner; post your time!

Cool down: quad and hamstring stretch

Thought for Today:  Dream… what is your dream?

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- Martin Luther King, Jr.

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