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.

WODatHome 10/25




3 Rounds (Not for Time)

Kipping Pull-ups

Fitness Level Substitution: Banded Pull-ups OR Ring Rows


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

Air Squats

WOD Foundations Movement Cards, crossfit form fundamentals

Air Squat





Butterfly Kipping Pull-up

Butterfly Kipping Pull-up


Skills / Strength


Spend some time working this skill.  Focus primarily on footwork as Coach Burgener attributes 90% of missed lifts due to bad footwork!

Clean and Jerks

Squat Clean

Squat Clean


Split Jerk

Split Jerk




10-9-8-7-6-5-4-3-2-1 Clean and Jerks (Men: 165lb / Women: 115lb / Beginner: 35lb)

1-2-3-4-5-6-7-8-9-10 Toes-to-bars

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

Be sure to warm-up and practice your clean and jerks.  The first round you will perform 10 clean and jerks and 1 toes-to-bar (TTB).   Next round, 9 clean and jerks and 2 TTBs, and so on until your last round is 1 clean and jerk and 10 TTB.  Come up with a way to count your rounds so you know what round you are on as it is easy to lose track on this one.  Post your time to comments.





3 Rounds (1:00 Rest)

Hang Squat Cleans (Just the bar)

Fitness Level Substitution: Hang Power Cleans

Perform 3 rounds of 5 hang squat cleans.  This is a squat clean that starts from just above your knees from the jumping position.  Jump and shrug with straight arms and get under the bar and catch it in a full squat.  Do these as perfect as possible and get used to catching the bar on your shoulders in the bottom of the squat.


WOD at Home ©2012