Train Just like a CrossFit Machine 5 Week Workout


The best HOME CROSSFIT WORKOUT you can do | No Equipment Needed

Video taken from the channel: TeamRICHEY



Video taken from the channel: Obi Vincent


30 Minute CrossFit “EMOM” Home Workout | Full Body CrossFit Workout

Video taken from the channel: Kat Musni Fitness


HOME “300” WORKOUT (Bodyweight Only!!)

Video taken from the channel: ATHLEAN-X™


Machine Gun Kelly’s Transformation Workout Routine | Train Like a Celebrity | Men’s Health

Video taken from the channel: Men’s Health


Week 1 Day 1 // Full Body Workout No Equipment

Video taken from the channel: Heather Robertson



Video taken from the channel: Bruce Willow Fitness & Stunts

Thursday (5 push-ups superset with 225 x 5 deadlifts) x 5 for time (try to beat your best time for all 5 rounds everytime) (WATCH VIDEO) Friday Run ¼ mile superset with 10 pull-ups or horizontal rows superset with barbell or dumbbell overhead press 50% BW x. In two other weekly workouts, you’ll do familiar exercises like bench presses and rows, which build muscle in a way CrossFit moves can’t, and round out your physique. Directions.

There are four workout days you will use to train six days per week. So, to help you dip your toe into the CrossFit culture we’ve brought you a weeks-worth of workouts (sorry, WODs) fit for beginners. Feel free to rinse and repeat the cycle for as long as you like. Just try to include a days’ rest or two between each one.

7 Days and 18 Workouts: A Typical Training Week for Rich Froning. Rich Froning has won the CrossFit Games 6 times in individual and team competition, so. Barreras joined the Marine Corps in 1983 and the Army Rangers in 1988. He used CrossFit training to improve his fitness and the fitness of his unit. Murph and Griff were among his favourite workouts.”.

Machines offer a change of pace, a chance to address lagging muscle groups and correct imbalances, and actually have the ability to enhance recovery between more extreme workouts. This is a must for competitive CrossFitters and other athletes. However, there is simply a substantial difference in fitness goals between those who train twice per week and those who train 5 times per week.

Intensity. If you train more intensely then you will require more rest than if you train less intensely. If CrossFit is your workout regimen then we can probably summarize your workout intensity as. 5 pushups, focusing on speed Rest 30 seconds x10.

Workout 5. Warmup: 3 minutes fast jump rope Rest 30 seconds x4. Shadow boxing: 3-minute round: Work basic jab, cross, and hook punches 30 pushups. CrossFit requires a certain level of “crazy.” Not serial killer crazy, but crazy in that hardcore, “won’t quit ’til I’m dead, and even after death I’ll burst from my coffin and train like a freaking machine,” kind of way. Because CrossFit workouts can be so brutal, I sometimes feel damn near silly for almost killing myself three times per week. 20 minutes, as many rounds as possible (AMRAP) 10 strict knees-to-elbows.

3 wall walks. Set a timer for 20 minutes. Complete as many rounds as possible before the clock runs out.


List of related literature:

As an athlete and coach, I know most people’s instinct with this program will be to hammer through each exercise, the entire list, with each workout.

“The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself” by Eric Orton, Rich O'Brien
from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself
by Eric Orton, Rich O’Brien
Simon & Schuster UK, 2013

You can do two, three, or four workouts a week, as long as you never train more than two days in a row.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

You could also alternate between this workout, Pure Power, and Extreme Endurance to train every key muscle quality within a given training week.

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
Rodale Books, 2014

Train only that one movement for one week and then retest the right chop, left chop, right lift, and left lift.

“Athletic Body in Balance” by Gray Cook
from Athletic Body in Balance
by Gray Cook
Human Kinetics, Incorporated, 2003

Then, I went back to each week and decided what the key workouts would be.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

Each of these workouts can be plugged into your training plan whenever a CrossFit workout is called for.

“Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong” by T.J. Murphy, Brian MacKenzie, Dean Karnazes
from Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong
by T.J. Murphy, Brian MacKenzie, Dean Karnazes
VeloPress, 2014

The first eight weeks of this program are just body weight, so you don’t need any equipment to perform the first two phases.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

If not, you would switch to an alternative workout to achieve one of the workout goals of the training cycle.

“Optimizing Strength Training: Designing Nonlinear Periodization Workouts” by William J. Kraemer, Steven J. Fleck
from Optimizing Strength Training: Designing Nonlinear Periodization Workouts
by William J. Kraemer, Steven J. Fleck
Human Kinetics, 2007

Sure, you have to train hard, but it won’t do that much good unless you also train smart.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

This routine is for training six times per week, dividing the body parts into three two-day workouts.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I’ve watched nearly 150+ videos but never subscribed because I don’t know I’m still thinking that I’m a subcriber but sorry for that and I’m one of the great fans of your videos,, u have given a lot knowledge than anyone else could give,,,, may the God bless you my brother from another mother ������������

  • good vid thanks i tried it out. the ‘russian squats’ were cheeky..! Whats the sountrack please..? (especially the first one starting 1:38..? thanks

  • Hey Bruce, thanks for making this video. You have covered almost everything. I’ll definitely try it.

    Hats off to your communication skills. You have almost convinced me to do more than 2 days a week gym workout.

  • So glad i found your channel I love this workout. It’s got it all to enjoy this 30 minute crossFit which I never done before.��
    Funny those roarrrr sounds.��
    Thank you Kat.������❤

  • I changed jobs four months ago. My previous job was doing shift work and I was able to train two days on, one day off. Now I am working in a job five days a week, 13 hours a day. The job is both physically and mentally exhausting. By the time I get home I’m almost ready for bed. I have Sunday and Monday off. Can I train on these two days (unfortunately back to back) and still maintain gains? Many thanks in advance.

  • You’ve quickly become one of my favourite fitness Youtubers. Not only are you silly af, just like me, but you love Synthwave/Retrowave too! Love your videos mate

  • Hi guys I’m a 16 yrs old girl
    I’m planing to stick with this workout in this quarantine, till we start school again and I’m going to tell you step by step if im having changes please write me some motivational comments so i dont gave up thx
    -Day 1: it was my first day and i did all of this workout it was hard but I’m not gonna give up
    -Day 2: today it was so hard i couldn’t do it all i did only 20 minutes of it, i can it in feel my whole body specially in my legs

  • What’s the best weight to use when you are a beginner. I’m 67 but i’m still in good shape for my age. Thanks for the help. Very good and honest video.

  • But superset ting heavy compound lifts would rly tire you out wouldn’t it? For example supersetting the deadlift and Benchpress you wouldn’t be able to work at maximum capacity because ur doing the other exercise with not rest in between

  • I just found your channel and I want to say thank you so much for doing this!!! You made me laugh multiple times while I was working out and it made the workout SO MUCH fun. My biggest obstacle in my fitness journey so far has been the discouragment in my own head. As soon as it’s hard for me, part of me gives up and I feel silly and weak. But your fun personality made all the difference. You are so encouraging. I’m following and sharing, thank you for doing these! Sparkle on!

  • Hey Craig! teamRICHEY is awesome! You and Jas helped me get into CrossFit! �� What are some things I can work on to get a deeper squat? Thanks! Much love from Canada ���� ��

  • Thank you sweetheart, it’s very hard to do but ofcourse you inspired me to go the way, I have a question how many times in a week will work to loose weight?I hardly want to loose 15kilo ������

  • Does anyone know how many calories approximately does this burn? I know it’s dependant on weight and fitness etc but on average for an average build woman? xxx

  • Hey heather….hv subscribed u…lv ur videos n has strtd this 12 week plan..but cn u pls tell hw much calories r burned during these wrkouts (evry day )frm low impact to high one…..

  • Love ketterbells, been following Obi for a minute and with this KTB routines, is fire, not gonna lie, very challenging but I love it, thanx bretha

  • Just did day 1! I decided to skip the last round of leg exercises, as it’s my first day back to exercising after a month, and I want to be able to walk the rest of the week. Fantastic day 1 though! And thank you for including a cool down! So many fitness gurus don’t include this, and it always leaves me feeling unfinished at the end of the workout. Brava!

  • I know I’m a year late but my beach body membership ended today so I was on YouTube looking for a workout and came across you!!! Thanks for the workout it was good!!!

  • I may or may not have yelled at you a few times during this workout but MAN, does it feel good to sweat! Thank you for creating this programI can’t wait to see the changes my body goes through in these next 12 weeks!

  • I give MGK a lot ot credit, this is a legit program for someone who isnt looking to be a powerlifter, olympic lifter, strongman, or bodybuilder.. and just wants a functional workout routine. He puts a lot of emphasis on being functionally fit with mobility and whatnot… but DONT TELL ME that those things hes doing the incline presses with weigh 90 lbs each… not buying it when hes doing 3×8 with them and his body comp. Sorry MGK

  • Very happy I found this program, just did Day 1, not easy for me but I completed it. will continue…
    Great to has this guide in the lockdown period, thanks.

  • This stuff is for professional workout people like Jeff, not people that work all day and don’t spend hours in a gym inventing stuff. Eat right and simply workout people and you’ll be fine

  • Thanks for watching everyone and heres the Gymshark Link for the Black Friday sale Monday 7pmg GMT… Thank you sooooo much for your support and hope you get some sick training outfits:-) #BREAKTHEMOULD

  • Dear Heather, I was so surprised finding your workouts here for free. You inspire me, you motivate me and I feel like I have to start your Programm. So I started today… I did another 30 minutes workout from you for about 3 weeks (5 days per week) before I started this one here…. today i needed 3 breaks but i feel good… tomorror i will continue…. ������

  • But tabata is normally scored your least amount of reps of all 8 sets. So if u did 20 push ups in set one but you dropped to 14 then your score is 14. Not the total of all 8 rounds.

  • I can honestly go the rest of my life without seeing another ridiculous kettlebell, dumbbell, CrossFit, crushing it video. The next one is more ridiculous than the last one. Most, if not all, just want views and people to pump up they’re already inflated egos.

  • I just finished this and I thought I was going to die. ���� but it was easy to modify and very doable, just intense! I loved it! Thank you!!

  • Just finished day one week one!! i’ve been doing a bunch of your videos and have come to love them! super excited for the next couple months. yay!!

  • Holy mama, Heather, your workouts are always the most sweaty and challenging. I love it! Thank you so much for always challenging those who think they are fit.

  • 44 yr old man getting back into lifting doing the 5×5 2x per week. Jogging and rucking 2-3 days per week as little as 1 mile as much as 7. Seems to be working well getting nice gains while losing fat. Sleep as much as possible!

  • Lmao at the guys in the comments calling him skinny. You guys don’t realize this guy is a legit Chad. He doesn’t need to be meathead, his looks are great. And you can’t workout to become 6’4 like he is.

  • Today is my first day, that was awesome!! I love it, will continue the whole course, thank you so much!!
    My friend tried to do it with her mom and she advised me))

  • Obviously a chick watching a men’s health video because, well…. MGK! But, is it just me or is MGK a better workout instructor than half of the people doing this for a living?! Glad to see he’s making his health a priority now though, as it clearly wasn’t for many years.

  • OMGggggggg��….I’m so proud of myself for sticking it out and pushing myself with least resistance… I knew I could do it, I was just very doubtful after sitting and watching the video before starting…��…and I did it����…this was very effective in wanting to burn calories… I took my time through each circuit and breath throughly and became easy and wayless changeling❤…this will be my goto full body cardio twice a week with my other fitness regimens��

  • Full into half swing is probably the best kettlebell exercise I’ve done.
    Needed some time to master from light to heavy.
    Why I don’t see this exercise anywhere else?

  • I only got 10 minutes in before I needed a breather. I’m 117kg so it was definitely very hard for me but I’m still going to carry on and keep it up.

  • Train like mgk? Honestly I’m the big fan of this guy buy what the fuk u talking about he ain’t got no muscles he’s like skeleton

  • In order to gain more muscle, there are only two things to consider: training and a good diet. Thankfully, we have Next Level Diet that provides both training and diet plan. Try not to visit their website. Trust me, you can’t.

  • Do a spilt, and you have to work out more frequently.Do full body and you can work out less frequently by way of comparison.Studies show us 2 4 times a week is plenty for strength and muscle mass depending upon genetics, food intake, sleeping patterns, and progressive overload.

  • Thank you for creating this program and with only about half hour sessions. Many are uploading hour workouts. That is too much!! I was writing my own workouts but this takes the decision making away. Thanks. And thanks for not talking constantly throughout the workout. I find that distracting. Thank you!!!!

  • After sitting on my tush for much of the time during this quarantine, I have lost some of my cardio and strength. I really appreciated this workout. It challenged me and even though I had to modify some of the movement, it gave me a goal to set for myself to do this workout often to be able to regain those strengths so as not to have to modify. I look forward to doing it again and again and seeking out more of your workouts! Rawrrr!!

  • roar! i had just started a crossfit class before the pandemic and Ive been missing it terribly. I loved your workout. You are a wonderful instructor

  • I tried the novice version and I almost puked.. I can’t imagine what would happen trying to do the advanced version.. probably would spit all my organs out.

  • Hi there, I want to know if Episoketren System, will work for me? I notice a lot of people keep on talking about this popular training course.

  • Chi pensa che sto tizio sia diventato grosso con la kettlebell, non ha capito una minchia della vita. Andate in palestra, caricate pesi e mollate corde, elastici e cavolate varie

  • Hey, I got sick n tired of exotic animal fb groups having such tight rules so i made my own group! Feel free to invite your asshole adult friends you know who are tough enough to not let internet quarrels get to them in real life and won’t snitch to fb about the group. I do apologize if you have beef with other possible members, but I’m sure you would’ve blocked them already, anyways. Come have fun and bring your pet care knowledge and your workout knowledge, too!

  • 1:33, single leg heal touch
    2:11, bicycle crunches
    2:21, Wall plant cross knee planks
    2:33, hanging bat crunches
    2:40, one arm chin-ups
    3:11, x-press push-ups
    3:38, V-up twists

  • 40 push ups is beginner? I’d put that into the intermediate category depending on the speed. Though you looked like you were doing them slowish

  • It’s my 1st day, I felt like the warmup was my full body workout. My gosh. She is def going to work me. I only was able to complete 15 mins. But I will be back tomorrow to start day 1 over until I get through the whole workout. If I’m not hard on myself who is going to be right. Thank you for this free opportunity to get into shape. You are truly appreciated.

  • Found your channel last week and decided to do the challenge. Today was was first work out and boy oh boy you made me sweat. I love it!

  • Hope you read these, I am a semi heavy lifter Squat 500 bench 300+ etc. What weight increments would you recommend getting for kettlebells? Great Video!!

  • Aaaahhhhhhh, that’s a painful routine. I’m just learning to use the kettlebells so I’m doing them to the best of my ability and damn this is a punisher. I’m glad you through in the grip tutorial because I have a bad had it of crashing the bells into my wrists. I’m practicing the snatches and cleans with very light weights to just develop the technique so when I actually train I have better form and technique. This is an outstanding routine, great video.

  • Just started working out at home cause of the Coronavirus this was my first day working out in 1year absolutely loved this work out! RAWR!!!LOL!!!!

  • with covid i had to get only a 1 kb of 20k in russian or american swin is a bit in crossfit heehe the problem is when i try to learn clean or snatch with such weight i have not technique damn with this weight any good slow motion? try to get a kb of… 8k to practicese?

  • WOW this workout was INTENSE. I modified a couple things and challenged myself a lot especially with the push ups I can do them but it’s very difficult and I’m still working on my upper body strength but I did challenge myself to do at least half the reps with actual push ups and the rest, modified. Thanks a lot you’ve got a new subscriber!

  • Look at all these insecure men body shaming him and also throwing insults at his girlfriend Megan Fox (might as well be a douche all the way!) ��
    MGK is attractive even though he’s more on the skinny side. He’s got nice facial features and he could probably bulk up if that was his goal. All of you shaming him might be buff but I bet your face is fugly ����‍♀️ And no amount of deadlifts will arrange that ugly soul of yours.

  • Oh my God! I loved this EMOM. Simple to do moves yet so so challenging even when modified. Your energy is so welcoming too. Thank you Kat. <3

  • I’m really interested in taking a CrossFit class after the virus is over and found this video to do at home (I’m super nervous!). It was so fun! Thank you for this!!

  • Love your workouts Heather. Came across a few kettle bell hiits and loved them. Then I saw this challenge and I’m going to give it a go. Did the first one and I got through it!! Hardest one for me was the chair pose ended up doing a wall seat instead because it was difficult to hold but my alt worked. Was dripping by the end!! �� At 55 I’m very proud to be able to do this stuff…wish me luck.

  • I did crossfit in 2013 I went from 220 to 160 but kept injuring myself..Im 43 now and the work/fast food lifestyle has me knocking on deaths door probably at 240 pounds…Quarantine so horrible for so many but a blessing I owe my kids, myself and those lost to this to seek health.. today this was my first workout after cleaning my garage and setting up a little home gym. Thanks for the first step motivation to thrive again. Felt that old push yourself so hard you almost need an throw up bucket lol I was getting tired going up some this was a stretch for an old man lol Reminds me thanks for the stretches after as well.

  • I fell of the working out bandwagon the past few days and I’m so glad I clicked on your video today! Ouuuuuuuh Lordt!! I’ve never sweated so much! Thank you so much for kicking my booty! RAWR! <3

  • Thank you for this. Wife is pregnant, as a result, I’m looking pregnant. This was a no excuse 30 minute workout. Feels good to get going before work.

  • Guys how do u eat all that bread and be okay with your meal plan. Especially for Jaz. I fight not bread and I was wondering if I could eat some lol

  • Hey Kat, thanks for the awesome workout. I usually need a gym and a coach to make me work out. Now I have no choice so I am glad to have found you. Thank you! Awesome workout and great attitude and personality. Made the workout fun and go by fast!

  • Stretching and just working out in general helps so much day to day life! It makes you smile inside. Teaches you how to pick up heavy objects because you end up squatting naturally ��

  • Since the coronavirus outbreak i cant go to crossfit so i searched workouts at home and i found your channel, and i love it. Thank you so much!!!

  • Really good exercises of workout using all the power and energy you can put in this program of “Every Minute on the Minute” without waisting any time.

  • Amazing!!! Thank you Coach Kat… I was telling my doctor I workout with Kat she’s like the lady at the JCCI’m like no she’s on YouTube ����she like to talk about her like you see in personI’m like I do… she was worried ����❤️❤️

  • Thank you for sharing your wisdom! I was going to the gym for crossfit, however, due to the coronaviurs, I had to stop. We are having to continue to stay isolated for the unforeseeable future due to the fact that we have a child with cancer, therefore, I am trying to keep up with it at home. Thank you again and God Bless!

  • I did this awesome workout after my 2mile cycling, and surprisingly finished the whole routine! I want to test my limits and I guess i did good this time. ❤️

  • sweat is just dripping! love this style of workout. It
    kept my ADHD brain focused and having fun!!!:) If you have knee friendly options that would be awesome!

  • I finally started working out consistently 3 weeks ago and I just completed this video for the fourth time!! It still kicks my bootaaaay, but it’s really cool to see how the growth! The morning after I did it the first time I wasn’t able to get out of bed, but tonight I was finally able to do all of the lunges (a few weren’t jumping to switch but the majority weren’t:P) and I started working on doing the push ups from my toes instead of all on my knees. Thank you so much for this video!

  • I just did it but a little bit I changed it due to technical difficulties xd so here is what I did
    40 seated kneecaps
    10 chinups 10 pullups
    40 pushups
    40 single leg heel touch squat (20 each)
    40 squat thrusts
    40  mountain climbers (20 each )
    20 box jumps or in place jumps land on squat form
    40 bicycle crunches (40 each )
    10 pull ups 10 pushups
    Ps. I wanted to puke like the whole time

  • Pls make some video about Snatch, how to do it properly? I still struggling with it. I don’t know how to jump under the bar. Still loosing balance.

  • That’s why this channel has eight and a half million subscribers, a lot of these moves I’ve never seen before, and will definitely be incorporated into my body weight routine!

  • Omg this video is so inspirational, how did Mens Health know that people want to look like a lanky non intimidating eshay with arms thinner than my pinky finger? Truly amazing. Work of art truly. ❤️

  • Well Started the 12 week traing today so excited to lose more fat
    Thank u for giving it free it helps more in this lockdown
    I will be a life long subscriber to u

  • I just started watching these. I just have one kettlebell and trying to get another one during quarantine is impossible. So I modify where I can, but I like your videos, every exercise is varied and hits different areas of the body and is a lot more consistent than others I’ve seen. Also, the other video I saw where you turned your watch and I thought “fuck that’s so obvious” yeah, great stuff man.

  • He looks good tho. People don’t know what being skinny really means. When I was 15 I literally had no definition. My chest was literally flat and my arms were like sticks. Like actually 0 muscle relief on my body. This guy is a veritable ectomorph (very tall and very slim) but you can see his chest and other muscles, even tho his muscles are small.

  • I first found you on Team Richey’s channel and I must say you’re videos are my go-to now for workouts when I’m working out at home.

  • Missing my Crossfit gym and you Kat are such a great person to have in the basement to sweat it out with me! That sounded way more creepy than I was hoping:) thank for the WOD!

  • I think I disagree with that single arm snatch to overhead. Kettlebell really should not leave the body far infront. For most people it could cause. a shoulder injury. It needs to travel up close to the body. Great video though.

  • Love your energy! And you are so funny! Thank you for posting this workout here! I live in California, and my sister owns a CrossFit gym in Utah, so I never get to go unless I visit. But with the quarantine, I got to attend their classes via Zoom. Now they’re open again, so no more Zoom. So you saved me today, thank you!! ❤️❤️❤️

  • can’t quite get the half swings so did 1 arm swings going back and forth. great workout and in the 26+ yrs of working out haven’t ever done a full body routine and since this whole lockdown switched to a full body crossfit routine and am smoking myself daily. thanks for the routines and keep em coming. ��‍♂️������

  • Love the vid new sub dude. Was doing full body 3 days a week but my job has so many hours 1 of my workouts would suffer and i would only do about 3 sets per exercise. Switches to 2 days a week i get more recovery and energy. Also i can do alot more volume and sets.

  • Obi are you planning on making an eBook for Kettlebells anytime soon? Also, what weight range do you recommend, both for beginners and advance?

  • Hey today is my first day annnd this Is no joke I modified where I needed to but got it done and I feel great HEATHER YOU ARE GONNA GET ME TIGHT AND RIGHT ����������������

  • hey there, I am primarily interested in losing weight. Which weight should I start with as a bit advanced trainee of 98 kg? Thanks

  • started the 12 week program for a second time! I forgot how hard the first episode was! You’ve never let us off easy 😉 THANK YOU THANK YOU!

  • Looks like a tough workout, but some fundamental kettlebell movement errors I’m not a pro but they are easy to spot by any girevoy. Hand positioning on the bell, rack position, release timing, etc.

  • now that the gym is closed i need to work-out at home. usually did only the 10k swings challenge repeatedly. going to try out your work-outs for a more full body replacement for the gym.:)

  • I’ve decided not to go back to the gym for the unforeseeable future. Ironically not because of COVID but because there are so many awesome YouTubers who do this where if you invest in about $50-100 with some weights/ exercise equipment and even a running app you can do it at home and early and not have to wait for the bros to finish deadlifting/texting. Eventually, I will go back but I don’t need people to see me cry when realizing I can’t hold a plank for 30 seconds… no one needs that type of negativity right now in their life. Thank you again for this!!! super excited for it

  • Transformation? He went from skinny to skinny with a little more muscle. Doesn’t look like he is done with the transformation yet.

  • Did you hear about *Next Level Diet*? These guys deserve a medal. Their customized training and diet plan helped me change my life. I can’t thank them enough

  • I just finished the workout #BeatLukas My score is: Push-ups 37, Squats 90, Sit-ups 57, Lunges 81 -> Final score: 263, beat me guys.

  • i did this tabata workout (jumping jacks instead of lunges) friday at 11pm and my legs are still sore Monday! trying to get fitter!

  • Hi maam rawr! What are the effect if I keep on doing this emom? Thank you so much you’re my inspiration�� can I lose weight if I continue this?

  • Brand new to CrossFit. This was a great introduction. Thank you Kat. I will definitely be following and doing more workouts with you!

  • So glad I found this program. I love the video and workout format. Got in a good sweat after day 1! Looking forward to the coming weeks!! ����

  • Hey ❤️ I love your videos and I always have a great time seen them. Jas is goals. I am from Guatemala, a beautiful country in between seas. ( and a lot of Crossfit) so you guys are welcome to come here anytime!

  • Heather! Thanks for another awesome workout. You helped me get back in shape after having my son ( 2yrs ago!) I love these quick workouts that I can sneak in before everyone wakes up. You start my day off so I can feel refreshed and energized throughout. So nice to pour some coffee, grab my water, turn on the tube and boom workout in my sweats! Thanks again! You rock! *Piper

  • I keep seeing WOD apps on your videos. What happened to PocketWOD? I used to use it but its disappeared and i cant find it on the app store anymore.