Workout of the Day

Saturday Home WOD

CrossFit Unbowed – CrossFit

Metcon (Time)

3 Rounds

:60 Plank

40 Russian Twists

20 Leg Lifts

Metcon (Time)

3 Rounds

:45 Side Planks each

20 Weighted Sit-ups

20 V-ups


CrossFit Unbowed – CrossFit

Metcon (Time)

5 Rounds

30 Jumping Jacks

25 Air Squats

15 Push-ups

8 Burpees
If you think these are easy.

Go harder!

Thursday at Home WOD

CrossFit Unbowed – CrossFit

Metcon (Time)

8 rounds:

:30 Handstand Hold or Plank Hold

10 Air Squats

10 V-ups

Wednesday at Home WOD

CrossFit Unbowed – CrossFit

Metcon (2 Rounds for time)

For Time:

100 Burpee jump overs


For Time:



Hand release push-ups
For the Burpees find something at least knee high and jump over it after each burpee.

Two separate scores both for time.

Tuesday Home WOD

CrossFit Unbowed – CrossFit

Metcon (Time)

For Time:



Air Squats
RX+ = Individual

RX = Partner – name parter in comments.

This can be done as an individual or as a partner WOD. If individual, complete 50 sit-ups then 50 air squats, 40 sit-ups and 40 air squats and so on down to 10-10.

As partners I do 50 sit-ups you do 50 sit-ups. I do 50 air squats you do 50 air squats. Then 40-30-20-10 in the same manor. As partners you must go faster since you have rest.

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