Category: Uncategorized

Friday 200522: QWOD 48

5 Rounds

15 Russian KBS
20 Lateral Jump Overs
15 Situps


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD48.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Thursday 200521: QWOD 47

20:00 Flow

5 Right Arm Turkish Get-Ups
5 Right Arm Windmills
:45 Hollow Hold
5 Left Arm Turkish Get-Ups
5 Left Arm Windmills
:45 Superman


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD47.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Tuesday 200520: QWOD 46

24-21-18-15-12-9-6-3

Hand Release Push Ups
200m Run


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD46.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Tuesday 200519: QWOD 45

7:00 AMAP

5/ea KB Snatch
15 Air Squats


TABATA (:20/:10 x 8)

Flutter Kick


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD45.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Monday 200518: QWOD 44

10-12-14-16

Gorilla Row
Floor Press
Hammer Curl
Skull Crusher
*15 Leg Raises after each round*


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD44.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Friday 200515: QWOD 43

Every 3:00 x 5 Rounds

5/ea Arm DB Overhead Squat
10 Pushups
10 Hollow Rocks


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD43.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Thursday 200514: QWOD 42

5 Rounds

200m Run
10/ea Leg Weighted Static Lunge
Accumulate :30 L-Sit Hold


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD42.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Wednesday 200513: QWOD 41

10-12-14-16 Each Arm

Seated Floor Press
Gorilla Row
Single Leg Romanian Deadlift
*Complete 25 Russian Twists after each round*


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD41.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Tuesday 200512: QWOD 40

15:00 Rotating EMOM

Max Double Unders or Double Under Attempts
Plank Hold
Goblet Squat Hold


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD40.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Monday 200511: QWOD 39

4 Rounds

20 Hang Clusters or 10/ea Arm
20 Burpees Over Object
-Rest 3:00-


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD39.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3