Today we have 10 new workouts for you using little or no equipment come from Team ICON and CrossFit Games Athlete Kelly Friel
WOD 1
FOR TIME:
500 Air Squats- every minute 5 down ups.
WOD 2
21-15-9-6-9-15-21
Alternating dumbbell snatch (or odd object)
Alternating Lunge with Odd Object
WOD 3
Fight Gone Bad Style
10 Rounds
Working for = 30 seconds per station/30 seconds Rest
Double Unders/Single Unders
REST
Air squats
REST
Hand release Push ups
REST
WOD 4
40-30-20-10
Goblet Squats (using odd object- KB/Dumbbell/Ball/Sandbag etc)
Lateral Burpees over odd object
WOD 5
5 Rounds for Time
10- Dumbbell Snatches (each arm - All on Left then all on the Right)
20- Sit ups
30- Mountain Climbers
WOD 6
AB BLAST
4 Rounds for - FOR QUALITY
30 secs- Hollow Hold
20 - Alternating V- ups
20- Hollow rocks
15 Secs- Side Plank on Right
15 Secs- Side Plank on Left
30 Secs- Arch Hold
1 Minute Rest in between each round
WOD 7
FOR TIME
1km- Run
INTO
50 - HSPU (pike HSPU from the floor if you have no wall)
40 Air squats
30- Tricep Dips ( off a box/bench/wall etc)
20 Sit ups
FINISH
1km Run
WOD 8
Tabata Style
30 secs Work- 30 secs Rest x 8 rounds
Thruster
Double Unders or Single Unders
Mountain Climbers
Complete 8 rounds of 30 secs on 30 secs off- All on thrusters first, then 8 rounds of DUBS etc.
WOD 9
FOR TIME
400m Run
20 - OHS
20 - Back squats
20 - Front squats
400m Run
20 - Shoulder Press
20 - Push press
20 - push Jerk
400m Run
WOD 10
AMRAP- 18 mins
40 Double Unders/Single Unders
20- Box Jumps or Step ups (use a box or something stable like a Bench/wall etc)
10m x 10 - Shuttle sprints ( so you will complete 100m each time)
5- Wall walks
I Co- own & train at Crossfit Southampton. I started Crossfit in October 2012 (a bit late starting for my age) but have never looked back since, the thing I enjoy is that you never stop learning.
I am married, we have 2 girls and I love the fact that we can all do Crossfit together as a family.
I have been to regionals 3 times- 2013/2014 and the final year of Regionals in 2018 (at the grand age of 40- ha ha) where I finished 18th overall. My biggest achievement of all times was making it to the Crossfit Games in 2019, qualifying in the top 20 in the world out of 17,000+ female athletes (age 40-44 category).
That year I actually made the podium and took home a silver medal - i still can’t quite believe it!!!! Last year I made it back to the Crossfit Games again and earned myself a spot on the podium bringing home another silver medal ……….. the 2nd Fittest female in world for the 2nd year running!!!!
