• Daily WOD Blog

    At Home WODS: Week 1

    Challenge: Complete 4-5 of these workouts within the next 7 days.

    1.      MINI “MURPH”

    1-mile Run

    100 Push-ups

    200 Air Squats

    1-mile Run


    10 Rounds for Time:

    Sprint 100m

    Walk 100m

    3.      DEATH BY “…”


    Choose 1 movement; Push-ups, Air Squats, or Burpees

    Do 1 movement per minute at the top of every minute.  Each minute adds an additional rep.

    Go until you can’t complete the required reps in a minute

    4.      FULL-BODY SPRINT

    7 Rounds for Time:

    10 Push-ups

    10 Air Squats

    Run 200m


    20min AMRAP:

    5 Handstand Push-ups

    10 Pistol Squats

    6.      BODYWEIGHT WOD

    8 Rounds for Time:

    10 Push-ups

    10 Air Squats

    10 Burpees

    10 Air Squats


    10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:




  • Daily WOD Blog


    Battle Rattle CrossFit will be closed temporarily until our planned reopen date of April 13. As we all know, we are living in a world of uncertainty so please follow our social media pages for updates.

    Your health is important to me so I will be posting week by week workout plans that you can do at home, with your family, on our website. The first seven days of workouts will be up later today.

    Finally I ask, that while I understand humor can be an outlet for anxiety, please don’t treat this virus as a joke. Try and explain to those who have lost loved ones, lost jobs, own a small business, pregnant women, those with immune deficiencies, children who needed school for food and protection that this isn’t serious…

    Stay at home as much as you can. Stay kind. Stay respectful.

    Love you all. And I’m looking forward to the day we look back at all of this together, proud that we took necessary precautions to prevent a bad situation from getting worse.