WOD #1: Deadlift
works back, abs, butt, thighs, hamstrings, calves
Time priority: 10 minutes; do AMRAP
Stand with feet hip-width apart, a weight on floor between feet. Bend forward, knees bent, pushing hips back; pick up weight. Stand; return weight to floor for 1 rep. Do 5 reps.
WOD #1: Burpee
Time priority: 10 minutes; do AMRAP
works shoulders, arms, back, abs, butt, thighs
Stand with feet hip-width apart. Crouch down; place hands on floor under shoulders. With hands planted, jump feet behind you, landing with entire body on floor. Hop feet (hands stay planted!) back to hands, then jump up, clapping hands overhead, to return to standing. Do 10 reps.
WOD #1: Butterfly Sit-Up
Time priority: 10 minutes; do AMRAP
works abs
Lie faceup with a folded towel under lower back, soles of feet together with knees open to sides and arms overhead on floor. Sit up, touching fingers to toes. Return to start. Do 15 reps.
WOD #2: Squat
works butt, thighs
Task priority: do 3 rounds
Stand with feet hip-width apart, toes pointed out slightly, body weight in heels; hold a weight with both hands, arms extended at eye level. With chest lifted, sink down until hips are below knees. Return to start. Do 30 reps.
WOD #2: Wall Drill
Task priority: do 3 rounds
Place hands on wall, wrists aligned with shoulders, legs straight, heels slightly raised. Keeping hands planted, quickly alternate driving knees toward chest in a high-knee run. Continue for 1 minute.
WOD #3: Push-Up
works shoulders, triceps, chest, abs
Time priority: 7 minutes; do AMRAP
Start in push-up position with arms slightly wider than shoulder-width apart, legs extended behind you with feet hip-width apart. Bend arms to lower body until chest and thighs touch floor, then push back up to start. Do 5 reps.
WOD #3: Hollow Body Rock
works abs
Time priority: 7 minutes; do AMRAP
Lie faceup with legs together, toes pointed, arms extended overhead on floor, palms facing in. Engage abs and lift shoulders and feet off floor, creating a banana shape with your body. Rock back and forth for 1 rep. Do 10 reps.
The CrossFitters' Creed
CrossFitters are hopelessly devoted. (Cue the Grease soundtrack.) They live for their sport and by these words, posted in every box: "We implore you to check your ego at the door, give 100 percent and get to know your fellow CrossFitters. Our goal for you is to thrive, not just survive, at all aspects in your life, from nutrition and fitness to everyday life. Our gym is our home; we treat it as our own and care for it as such. Our box is our family, and we treat the athletes, coaches and visitors likewise, creating an environment that breeds confidence, fun and dedication." Intrigued? Go to CrossFit.com to locate a box in your hood.
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