• Daily WOD Blog

    At Home WODS: Week 3

    WOD 1:

    Every 1:30 for 7:30 do:

    15 Tuck Jumps

    8 HSPU or 8 Pike Push Ups or 8 Hand Release Push Ups


    WOD 2:

    4 Rounds for Time:

    Run 400 M or Run 75 Seconds

    50 Air Squats


    WOD 3:

    For Time:

    50 Plank Shoulder Taps

    50 Straight Leg Sit Ups

    50 Air Squats

    50 Hollow Body Rocks

    50 FT Bear Crawl

    50 Jumping Jacks

    50 Push Ups

    50 Glute Bridges

    50 Skater Jumps

    50 Burpees

    Skater Jumps: https://www.youtube.com/watch?v=gI4_X1YHLwI


    WOD 4:

    “Annie”

    50-40-30-20-10

    Double Unders

    Sit Ups

    Scale DU to 150-120-90-60-30 Single Jumps or Jumping Jacks


    WOD 5:

    4 Rounds for Time:

    10 Burpee Tuck Jumps

    10 Dips (use a chair, bench, etc)

    20 Mountain Climbers, Knee to Chest


    WOD 6:

    For 2 Cycles:

    AMRAP in 10 Minutes of:

    30 Mountain Climbers, Knee to Chest

    20 Walking Lunges

    10 Supermans

    Rest 5 Minutes between each cycle.


    WOD 7:

    21-15-9

    Plank Transition

    Broad Jumps

    50 M Sprint in between each set.

    Plank Transition: https://www.youtube.com/watch?v=LSqfK1oR93k

  • Daily WOD Blog

    At Home WODS: Week 2

    WOD 1:

    5 Rounds for Time:

    3 Wall Walks (Scale to 20-30 Shoulder Taps)

    6 Burpees

    9 Jumping Alternating Lunges (Scale to Reverse Lunges)


    WOD 2:

    4 Rounds for Time:

    Run, 90S

    20 V Ups

    20 Push Ups


    WOD 3:

    4 Rounds, 30S per station of:

    Air Squats

    Sit Ups

    Tuck Jumps

    Plank Hold


    WOD 4:

    Each for Time:

    Option 1: 3 X 800 M Run, Rest 2 Minutes between Efforts

    Option 2: 4 X 400 M Runs, Rest 2 Minutes between Efforts

    Option 3: 6 X 200 M Runs, Rest 2 Minutes between Efforts


    WOD 5:

    Complete as many rounds as possible in 20 minutes of:

    10 Broad Jumps

    Bear Crawl, 20 ft

    30 Mountain Climbers (Knee to Chest)


    WOD 6:

    10 Rounds for Time:

    20 Double Unders (Scale to 20 Jump Rope Single Jumps or 20 Jumping Jacks)

    10 Air Squats

    5 Burpees


    WOD 7:

    “Bradley”

    10 Rounds for Time:

    Sprint 100 M

    10 Pull Ups (Scale to 10 Push Ups)

    Sprint 100 M

    10 Burpees

    Rest 30 S

    U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

  • 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


    2.      INTERVAL CARDIO

    10 Rounds for Time:

    Sprint 100m

    Walk 100m


    3.      DEATH BY “…”

    AMRAP:

    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


    5. GYMNASTIC MASTERY

    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


    7.      FULL-BODY DECREASING LADDER

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

    Burpees

    Push-ups

    Sit-ups

  • Daily WOD Blog

    03172020

    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.

    -Heather

  • Daily WOD Blog

    03142020

    Straight from the brain of Larry…. This one needs a visual.

    2 rounds (waterfall style) for time of:

    12/10 Echo Bike Calories

    20 Wall Balls, 20/16 lbs

    15/13 D Ball Ground To Overheads, 80/50 lbs

    12/10 Burpee Box Jumps, 24/20 in

    Overhead Plate Carry, 45/25 lbs, 50 m

    20/15 Row Calories

    Plate Overhead Walking Lunge, 45/25 lbs, 50 m

    20 Clean & Press, 75/55 lbs

    20/15 Toes-to-bars

  • Daily WOD Blog

    03132020

    Every 3 mins for 15 mins do:

    20 Mountain Climbers

    5 Box Overs, 30/24 in

    10 Russian Kettlebell Swings, pick load

    Plank Hold, 45 secs


    Run 1 mi at 80%

  • Daily WOD Blog

    03122020

    A. 2 Slow Snatch Pulls + Snatch 2-2-2-2-2

    B. Snatch Grip Strict Press 8-8-8-8

    C. 3 Rounds for Quality:
    8-10 Each Med Ball Trunk Twists
    8-10 Each Super Clams

  • Daily WOD Blog

    03112020

    Complete as many rounds as possible in 20 mins of:

    30 Dumbbell Power Cleans, 50/35 lbs

    20 Dips

    100 Double Unders


    3 rounds for quality of:

    Max Effort Handstand Hold

    10 Burpees