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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Get ready to burn some serious calories with this workout!

Warm up: Jog or run 400 meters (or once around the track) and 2 minutes of jump rope, then repeat.

Full Body Intensity Workout Routine:

- 10 jumping lunges
- Medicine Ball push ups (beginners no bounce off the ball)
- 5 dead lifts; Men 225 lbs, Women 85 -- 125lbs (beginners 45-65 lbs)
- 10 burpees (clap hands on the jump)

Repeat 3 rounds and post 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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Warm up: 15 minutes on the treadmill (jog), elliptical or bike

Ab Workout Routine:

- Medicine Ball Sit Ups: All three of these ab sets are done lying down on the ground with your knees bent, and then have your partner step lightly on your feet.

- 10 Ball Drops; Have your partner drop the medicine ball on your stomach, squeeze your abs, take the hit and go into a sit up to hand him the ball.

- 10 Ball Passes; Starting on your back with the ball, sit up holding the ball, throw/pass the ball to your partner, then have your partner swiftly throw/pass the medicine ball back to you, and repeat. For your partner, they need to imagine the ball is a hot potato and throw/pass it back quickly to you.

- 10 Ball Twists; Starting on your back with the ball, twist Left then sit up, go back down, then twist Right and sit up, make sure you do 5 twists on each side.

- When you are done with 30 reps (one circuit) switch with your partner. Complete each ab circuit for a total of 5 rounds each. Post weight on the medicine ball!

*Advanced = use a 20 lb medicine ball
*Beginners = use a 6-8 lb medicine ball and try to do 3-4 rounds.

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Warm up: 1 mile jog/run

Workout:

- Box Jump with the Medicine ball; Men 24 inch box holding 20 lbs medicine ball, Women 18-24 inch box holding 6-15 lbs medicine ball

- In this exercise you and your partner will start at 1 and work up to 20. One partner does odd numbers while the other does even numbers. Complete 1-20.

You – Your Partner
1                       2
3                       4
5                       6
7                       8
9                      10
and so on…

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Warm up: 50 jumping jacks, 25 push ups

Workout:

- 15 crunches (Each rep squeeze abs for a minimum of 5 seconds. Make sure that your shoulders are off the ground, your pelvis tilt up and your glutes tight… Rest 2 seconds in between each rep)
- stay in crunch position; on back with your shoulders off the floor, 15 leg extensions
- 30 back extensions or super man (medicine ball optional)
- 15 hip lifts (back on the floor, straight legs lift)
- one minute planks (beginners 30 seconds)
- Repeat core circuit for a total of 3 rounds

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