At Home CrossFit Workout Ep.1 | CrossFit Dumbbell Workout

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At Home CrossFit Workout Ep.1 | CrossFit Dumbbell Workout

At Home CrossFit Workout Ep.1 | CrossFit Dumbbell Workout


Welcome to the first episode of our At home CrossFit workout series where we provide you with a wod (workout of the day) and movement demos for each exercise. CrossFit workouts can be done by everyone from different background and experience levels. If a movement seems to challenging, scale down the weight, reps, and/or intensity of the exercise to allow you to keep working during the allotted time. (ex, instead of renegade rows, perform regular push ups or push ups on knees)


Today we have an at home CrossFit dumbbell workout. All you need are two dumbbells that you can consistently move with and keep the rest as short as possible. Try to execute each movement unbroken (without stopping or setting the dumbbells down) and use the transition from one movement to the next as your rest. Today’s at home CrossFit WOD is:



AMRAP x 15 Minutes (As many rounds as possible)

10 Dumbbell thrusters

30 Mountain climbers

5 Renegade rows (Push up + row + row)

20 Jumping lunges


This is a full body CrossFit workout that will get your heart rate up quickly and get muscles burning in no time. Try to go at a pace that keeps the heart rate up, but not too high that you must rest for long periods before going again. See how many rounds you can complete in 15 minutes and your score will be total rounds and reps at the 15 minute mark.


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