Victoria Park

WOD:

2 rounds or 15 min

Back lunges 20 each leg
Diamond push ups 20
Ice skaters 20 each leg
Bench jumps 20
Back extensions 20
Jumping squats 20
Walkouts 20

Difficulty: HARD

Cardio Tuesday!

3 Rounds

400 mts run
20 burpees
400 mts run
20 mountain climbers
20 grasshoppers
400 mts run
30 sprawl jumps
10 push-ups

Short but sweet

WOD:

AMRAP 15 min.

3 burpees
5 broad jumps
7 squat jumps
10 crossfit sit-ups

Oh Monday...

A good one...

WOD

800m. Run
10 Walk-outs
20 Decksquats
30 Pike Push-Ups
40 Grasshoppers
50 Burpees
200m. Run

Hybrid Workout

A really cool workout with variations of well known exercises. Try it!

Run 200 m
10 Hindu Pushups
20 Star Burpees
30 Ninja Jump Tucks
40 half crossfit sit ups (same as video, just don't go to a full sit and touch feet, just halfway)
-
Run 200 m
10 rotation pushups
20 single leg burpees
30 squat walks
40 side to side (without ball is ok)
-
Run 200 m
10 walkouts
20 bastard burpees
30 ice skaters
40 grasshoppers

Pushsquat Challenge

Numbers of reps: 18-15-12-9-6-3-6-9-12-15-18

Squats
Pushups

Do the number of reps outlined with the 2 exercises and then change to the next number of reps.

Example:

Do 18 squats, 18 pushups, then 15 squats, 15 pushups.... etc

Eduardo

AMRAP 15 min.

100m. Run
10 Pushups
100m. Run
20 Jumping squats
100m. Run
30 Hindupushups
100m. Run
40 Lunges

From 80 down to 10

80 squat
70 grass hooper
60 lunges
50 push ups
40 burpees
30 jumping jacks
20 walkouts
10 dips

Six Pack Party

4 rounds

30 v-ups
60 bicycles
30 weighted sit-ups
60 flutter kicks
30 toe touches
60 mountain climbers
400 m run

Monday Morning

20 burpees
30 squats
50 Double Unders or 150 simple jumps
300 mts sprint
30 xfit sit ups

50 superman
20 sprawls
200 mts sprint

Note: You'll need a rope

Videos:

Sprawl

Xfit sit ups

double under

4th Of July

Hindupushups.
Walkouts.
Mountain Climbers.
Side to Side.
Burpees.

Tabata training (aka, the Tabata Protocol) is a type of high intensity interval training that follows a specific format:

20 seconds of a very high intensity exercise (e.g., sprints)
10 seconds of rest
Repeat 8 times for a total of 4 minutes

Do this with each exercise! 

Challenge #2

Yes - you will feel like dying.

21-18-15-12-9-6-3
Decksquat burpee
Knee hug crunches
Mountain Climbers
Pushups

Video: Knee hug crunches

Abs, Abs, Baby

100 knee hug crunches
30 half burpees
20 pushups
10 walkouts
200m. Run

100 crossfit sit-ups
30 broadjumps
20 crossbody mountainclimbers
10 decksquats
200m. Run

100 side to side
30 superman
20 ninja jumps
10 pistols
200m. Run

Video: Knee hug crunches

Double-Trouble

Partner WOD - One does a static position and the other one does the exercise and then the other way round. Then both run. Love this WOD!

2 rounds

squat hold + 50 jumping squats + 200mts
hollow hold + 10 walkouts + 200mts
side plank + 30 hand release push ups + 200mts
low plank + 25 burpees + 200mts

Countdown

10-9-8-7-6-5-4-3-2-1

side to side abs
bastard burpees
split lunges
v-ups

Friday Funday Partner WOD

PARTNER WOD - 5 rounds

20m. partner carry 5 Burpees
back 20m. partner carry 20 squats
20m. frog jump 5 walkouts
back 20m. frog jump 20 mountain climbers
20m. wheelbarrow 5 burpee decksquats
back 20m. wheelbarrow 20 v-ups

Niko

15 min time cap

2 walkouts
4 claping pushups
100 m. Run
4 walkouts
8 claping pushups
200 m. Run
6 walkouts
12 claping pushups

... and so on

walkouts go up in 2s, pushups in 4, running in 100m

Clarita

7 rounds - 20 min time cap

15 superman
15 pushups
10 squats jumps
5 bastard burpees

The Wheelbarrow Partners - Partner WOD

For 2 people, each one does half repetitions. So each runs 200m and carries their partner 25m. in wheelbarrow then 50 xfit sit-ups each and this way you complete the whole WOD. Have fun!

WOD:

400m run
- 50m wheelbarrow carry
100 xfit sit-ups
- 50m wheelbarrow carry
50 hand release push ups
- 50m wheelbarrow carry
30 bastard burpees
- 50m wheelbarrow carry
100 squats

Seven

7 rounds

7 burpees
7 crossfit sit-ups
7 pushups
7 split lunges
7 walkouts
7 squats
7 V-ups

World Cup Training - Part 1

10 ROUNDS

50m. sprint
10 pushups
50m. backwards sprint
20 mountainclimbers
50m. sprint
10 half burpees
50m. backwards sprint
20 side to side abs

Patricio

4 rounds

Bastard Burpees x 15
Jumping Jacks x 50
150 single rope jumps
30 crossfit sit ups

Ab Blast

5 rounds

15 pushups
15 crossfit sit ups
15 hollow rocks
20 side to side
25 Superman

Pedro

800 mts run
20 walkouts (10 each)
30 burpees (at the same time)

600 mts run
30 walkouts (15 each)
20 burpees (at the same time)

400 mts run
40 walkouts (20 each)
10 burpees (at the same time)

200 mts run

With Love

2 ROUNDS

10 Cf sit ups / 10 walkouts
20 V-ups / 20 burpees
30 side to side / 30 pushups
40 short abs / 40 Cf mountain climbers
50 simple jumps / 50 squats
2 min plank / 800m. Run

Penelope

4 Rounds

20 m climbers
30 sentadillas
40 push ups
50 abs

Static + Twenties

First part

2 min plank
2 min squat hold
2 min hollow hold

Then 3 rounds for time

20 push-ups
20 crossfit sit ups
20 leg flutters
20 side to side
20 squat jumps

10x50

10 exercises of your choice, 50 reps each.

Example exercises:

Mountain climbers
Cfit sit-ups
Squats

Burpees

Pushups
Side to side abs
Ice skaters
Push ups
V-ups
Lunges
Plank shoulder touches
Up down plank

Leg flutter

Jumping jacks

Nineties

90 sec stations - 3 rounds

Burpees
Push ups
Bench jumps
Double unders
Squats
Bench dips
Rest

Chipper

20 walkouts
30 simple rope jumps
40 burpees
50 squats
60 push ups
70 jumping jacks
80 lunges
90 sit ups
100m sprint

Tens & twenties

AMRAP 20 min

10 burpees
20 reverse lunges
10 pushups
20 bicycle crunches
10 pike pushups
20 squats

How many rounds did you do?

Tabata Party

Tabata run
Rest 1 min
Tabata squats
Rest 1 min
Tabata burpees
Rest 1 min
Tabata pushups
Rest 1 min
Tabata sit ups
Rest 1 min

Pro tip: run as fast as you can and do everything as fast as you can. There are rest times!

Monday Workday

AMRAP 15 mins

5 pistols
5 walkouts
100 simple jumps

Barbara

5 rounds

20 pull-ups
30 push-ups
40 sit-ups
50 squats

If you don't have a place where to do the pushups change for walkouts

Phoebe - Partner WOD

AMRAP 10 min

10 Partner burpees
10 Partner abs
10 Partner pistols (5 each leg)
100 mts Partner carry

Exercise explanations:
Partner burpees
Partner pistols
Partner carry

TUESDAY 13

50 squats
Sprint 200 m.
50 iceskaters
Sprint 200 m.
50 burpees
Sprint 200 m.
50 V-Ups
Sprint 200 m.
50 Superman
Sprint 200 m.

STATIC

4 Rounds

1 min squat hold
1 min plank hold
30 seg hollow hold
30 seg shoulder touches
1 min high plank
1 min 30 seg each side

Challenge #1

21-18-15-12-9-6-3

Jumping squats
Pushups
Burpees
Cf Abs

Run 1400 m.

P&P

2 rounds

50 burpees (5 reps)
100 squats/jumpsquats (10 reps)
50 hindu push ups/regular pushups (5 reps)
100 crossfit sit ups (10 reps)
run 800 m.

Poggi

3 Rounds.

400 m. Run.
10 burpee-decksquats.
20 jump lunges
30 Pushups
40 Cf Abs.

Leg Breaker

10 rounds or 20 min.

30 squats
20 back lunges
10 pushups
5 burpees

Coca

3 ROUNDS
20 decksquats
30 cb mountain climbers
50 side to side
30 pike pushups
20 inverted burpees

100/80/60/40/20

100 SQUATS
80 CF ABS
60 LUNGES
40 PUSHUPS
20 BURPEES
800 M. RUN

50/50/150

50 xfit abs
50 superman
150 simple ropes
50 side to side
50 superman
150 simple ropes
50 xfit abs
50 superman
150 simple ropes
50 side to side
50 superman
150 simple ropes
1600 mts

30/200

30 burpees 200 mts run
30 v-ups 200 mts run
30 jumping squats 200 mts run
30 pushups 200 mts run
30 half burpees 200 mts run
30 crossfit sit-ups 200 mts run
30 ice skaters 200 mts run

40/50/60

40 abs (the ones you like! v-ups, sit-ups?)
40 jumping jacks
40 squats
40 pushups

50 abs (the ones you like!)
50 jumping jacks
50 squats
50 pushups

60 abs (the ones you like!)
60 jumping jacks
60 squats
60 pushups

50 Its A Run

50 mts sprint

10 Burpees
50 mts sprint
20 Burpees
50 mts sprint
30 Burpees
50 mts sprint
20 Burpees
50 mts sprint
10 Burpees

BONUS:
AMRAP 5 min
5 walkouts
10 half crossfit sit-ups (make them short, just don't sit down completely)

Monday Funday?

100 Squats
80 Crossfit sit-ups (video)
60 Lunges
40 Pushups
20 Burpees
800 M. Run