Leo Yang

Travis 

Stuart

Shaun

Jo🌸

Samppa

Dominic Summers

Brandon

Jose

Deeeeem ❤️‍🔥❤️‍🔥❤️‍🔥

Falak

Really enjoyed it. The DB overhead squats were an interesting variation and really worked my stability

Jack

Shrey

Karla

Chelsea

Patrick

Benny

Guillaume 'Rocca' Bernier

Brad

Lukas Zane

Not used to overhead work so this was hard 😂👍🏻

Gary

Yousef

Such a tough workout, definitely need to work on those overhead positions. Can get into them fine but really hard to be athletic once I’m there.

Andrew Winter

Rough, used an 8KG kettlebell. I need to work on my ankle mobility. 4x + 16 reps = 208 reps

David

Luke

Hugo Santos

Gabi

Armando Garay

Extremely hard but amazing. I love a good WOD

6 rounds with 12# weights. Working on OH mobility so there no lifting more than 20# single at a time. Awesome workout though. I can keep from arching a bit on lunges

Sean

The pain was real. Gym is back let’s go!

Jeff

Thomas Lopez

Riccardo

Giancarlo

Jalen Brown

Will

Really hard. Had only a 12kg dumbbell but still hard to maintain form during overhead squat

Perfect! I took a 22kg dumbbell (48.5 lbs) and  I finished 4 rounds + all OH Squats, all burpees and 6 OH lunges😄

Albin

Christiaan

Juan Carlos

Jeremiah

Connor

Wow. Great workout, thanks man! Also, it’s so good to see someone so positive all the time. Thanks for being man inspiration to the CrossFit community!

Alex

Carsten

Derek

Monica

Andrew

Paige Harwell

18 min AMRAP (As Many Rounds As Possible)

16 alternating (alt.) one arm DB Overhead Squats (40/20)*
16 burpees
16 one arm DB Overhead Walking Lunge each leg (40/20)*

*(Men’s weight/women’s weight)

18 min AMRAP (As Many Rounds As Possible)

16 one arm DB Overhead Squats
16 burpees
16 one arm DB Overhead Walking Lunge (each leg)

Shoulder-width stance
Shoulder and arm push up into the dumbbell 
Armpit faces forward 
Hips descend back and down 
Hips descend lower than knees 
Lumbar curve maintained 
Heels down
Knees in line with toes 
Dumbbells stays over the middle of the foot 
Complete at full hip, knee, and arm extension

Dumbbell overhead squat

Place hands on the ground shoulder-width apart 
Jump to push-up position 
Lower chest and thighs to the ground 
Jump feet up to hands 
Jump vertically with full hip and knee extension 
Arms extend overhead during the jump

Burpee

Hold a dumbbell in one hand and raise it above your head, with your palm facing in, as well as focusing on keeping your elbow close to your ear throughout the movement. 
Take a step forward with the opposite leg and lower your hips straight down until your front thigh is parallel to the ground. 
Your arm holding the dumbbell over your head should stay straight and close to your ear. 
Push your planted foot through the ground to get back to standing. 
Repeat with the same leg for the desired number of reps. 
Once you finish the reps, switch the dumbbell to the other arms, switch lunging legs, and repeat.

Dumbbell single arm overhead walking lunge

WOD 18 min AMRAP (As Many Rounds As Possible)

Week 1  WOD 1

Wendy

Week 1 WOD 2

٩(ˊᗜˋ*)و 
8’14”55
#gooddayyouall^

yangBAE

Week 1 WOD 3

21‘42”49
4snatches I did alternate version #pumped😁

Nicolas

Week 1 WOD 4

Meghan

Week 1 WOD 5

Saturday morning 💕
let’s turn it 🆙✌🏻

Week 2 WOD 1

Nice one , 205LB clean & jerk= horrible! Have to get stronger with that. But at 47 I’ll take it for now!

Week 2 WOD 2

Ryan

2 rounds 25 reps, got little Harry towards the end. Fun WOD!

Week 2 WOD 3

Week 2 WOD 4

Good I sub run by 30 cal bike and rope climb by 1 ascent peg board

Week 2 WOD 5

Happy f* holidayssss🎄🤶✅🫶🏻❤️‍🔥

rosie

Week 3 WOD 1

Week 3 WOD 2

Week 3 WOD 3

10’36”75 
Get it done smoothly #wednesdayoverallactivation

Week 3 WOD 4

2 rounds + 84 reps , had 3 rounds in me. Next time

Week 3 WOD 5

Changed it up a little, I don’t have Assault bike or a Ski erg. So did 3 Rd’s of 20 cal row/10 HSPU, 3 Rd’s of 20 cal run/10 burpees, 3 Rd’s of 20 cal row/10 HRPU, 3 Rd’s of 20 cal run/10 pull-ups. 2 min rest between = 45:49

Benito

Week 4 WOD 1

Good workout. 
25:23
I used 75# barbell for the first two rounds, then rx for the last

Week 1 WOD 1

Community

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