Level Two 30 Day At-Home CrossFit Challenge *Week 4*

Yes, this final week lasts 9 days. No, I’m not sorry. Because when you’re done, you’re gonna look at yourself in the mirror and say, “I did it!!!” And your muscles will thank you. Remember: Reduce reps if needed, or increase reps if desired! Be ready for Day 30: It’s a doozy!

Day 22: 15-20 burpees (you can modify these by going down onto your knees and putting your legs out slower if needed), 90 second plank, 90 second side plank (both sides) (3 rounds)

Day 23: 20 vertical jumps (crouch down, then jump as high as you can, land and do it again), 10 push-ups (5 rounds)

Day 24: 100 air squats, 100 jumping jacks for time

Day 25:  Longer run (or whatever it is that you like to do–biking, swimming, etc) that lasts at least 30 minutes

Day 26:  Rest Day

Day 27: Run 1 mile, for time, followed by 30 sit-ups

Day 28: Leap forward (jump as far as you can with both feet) 20 times (3 rounds)

Day 29: How many rounds in 10 minutes (keep going, taking breaks between sets if needed for 10 minutes): 10 push-ups, 10 sit-ups, 15 air squats

Day 30: Today’s workout will sum up what we’ve done and will take a bit longer than other days, so set aside a little bit more time than normal! For today:

*20 lunges, 15 push-ups (5 rounds)–decrease push-up reps if needed
*15 sit-ups, 15 air squats (5 rounds) — or up the reps to 20 each
*150 jumping jacks
*jump rope for 1 minute
*20 vertical jumps
*10 burpees

Great job!!! You’ve done it! If you’ve completed the 30 days, post me a comment and let me know how you did!

Level Two 30 Day At-Home CrossFit Challenge *Week 2*

 

 

 

 

 

 

 

 

 

 

 

Week Two

Day 8: 10 burpees (you can modify these by going down onto your knees and putting your legs out slower if needed), 1 minute plank, 1 minute side plank (both sides) (3 rounds)

Day 9: How many rounds in 10 minutes (keep going, taking breaks between sets if needed for 10 minutes): 5 push-ups, 10 sit-ups, 15 air squats

Day 10: 20 walking lunges, 50 jumping jacks (4 rounds)

Day 11: Longer run (or whatever it is that you like to do–biking, swimming, etc) that lasts at least 30 minutes

Day 12: Rest day

Day 13: 15 vertical jumps (crouch down, then jump as high as you can, land and do it again), 10 push-ups (5 rounds)

Day 14: Run 1 mile, for time, followed by 100 jumping jacks

Days 29 and 30 CrossFit Challenge WODs

Well, we’re almost done with our 30-day at home CrossFit Challenge! Two more days left. Here’s what we have for tomorrow and the next day:

Wednesday, February 29 (Day 29): It’s leap year! Let’s celebrate by “leaping” forward (jump as far as you can with both feet) 20 times followed by 100 jumping jacks.

Thursday, March 1 (Day 30): Today’s workout will sum up what we’ve done and will take a bit longer than other days, so set aside a little bit more time than normal! For today:
*20 lunges, 15 push-ups (5 rounds)–decrease push-up reps if needed
*10 sit-ups, 10 air squats (5 rounds) — or up the reps to 15 each
*100 jumping jacks
*jump rope for 1 minute
*25 sit-ups

Give yourself a big pat on your back! You’ve done it! Congratulations!!

Week 4 CrossFit Challenge WODs

I’ve increased the reps on some of these, but if you’re still struggling with last week’s workout, feel free to lessen the reps. Or, if they’re to easy, add some more!

Wednesday, February 22 (Day 22): 20 jumping jacks, 10 sit-ups (5 rounds)

Thursday, February 23 (Day 23): 100 air squats, for time

Friday, February 24 (Day 24): 20 lunges, 15 push-ups (5 rounds) *Scale down reps if needed

Saturday, February 25 (Day 25): Longer run (or whatever it is that you like to do–biking, swimming, etc.)

Sunday, February 26 (Day 26): Rest day!

Monday, February 27 (Day 27): 15 push-ups, 15 sit-ups, 15 air squats (5 rounds) *Note: If you’re still struggling with this, you can do the 10/10/10 reps)

Tuesday, February 28 (Day 28): Run 1 mile, for time (compare with your other results–have you improved??) and do 100 jumping jacks

Day 6 CrossFit Challenge WOD

Here’s today’s workout:

50-100 jumping jacks, 25 air squats, 20 push-ups, for time*

*”For Time” means to go as hard as you can, as fast as you can. Basically, seeing how good of a “time” you can get on a workout. The next time you do that workout, you will do it again “for time” and will see if you can beat your previous time.

**If you want to add some difficulty to your jumping jacks, you can hold some weights or something from around the house in each hand: