Workout of the day (WOD) posts below detail out the daily workouts. Feel free to post your individual times or any general comments or questions you may have from a particular workout.

WOD Feb 10




10 seconds Butt Kicks (50% Effort)

10 seconds High Knees (50% Effort)

10 seconds Butt Kicks (75% Effort)

10 seconds High Knees (75% Effort)

10 seconds Butt Kicks (100% Effort)

10 seconds High Knees (100% Effort)

Skills / Strength


Box Jump Efficiency Tips!!!

Efficiency Tips

Also keep in mind why you are doing this.  If you want to be in CrossFit competitions, you must learn to “bound” on your box jumps.  Bounding can put a lot of strain on your Achilles and has caused injury.  Be sure you are very warmed-up before you start just jumping down from a high box over and over again.  If you think it is not worth the risk, step down from the box every time.



3 Rounds

1:00 Push-ups

Fitness Level Substitution: Banded Push-ups or Knee Push-ups

1:00 Air Squats

1:00 Butterfly Pull-ups

 Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows

1:00 Toes-to-bars

Fitness Level Substitution: Knees-to-elbow OR Hanging Knee Raises OR Hang on the bar for 1 second per rep OR V sit-ups.

1:00 Box Jumps (Men: 24″ / Women: 20″ / Beginner: 12″)

Equipment Substitution: Tuck Jumps

1:00 Rest

Perform 3 rounds resting 1 minute between each round.  Each round is 5 minutes moving from one movement for a minute immediately to the next.  There is no rest between minutes during a round, so you need to choose if you are going to work till the end of the minute or have more time to get ready for the next movement.  Post your total number of reps for the entire WOD to comments.



WOD Foundations Movement Cards, crossfit form fundamentals

Air Squat

Butterfly Kipping Pull-up

Butterfly Kipping Pull-up



Box Jump

Box Jump



5 Sets (0:30 Rest)

5 of the slowest Air Squats ever


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