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Home / Coaches / Heather Black

Heather Black

336 Followers
191 WODs

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CrossFit Level 2 Trainer, NASM Certified Personal Trainer, Verywell Fit Advisory Board Member...and Mom of 4 Boys

CrossFit Level 2 Trainer, NASM Certified Personal Trainer, Verywell Fit Advisory Board Member...and Mom of 4 Boys

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(Gym)WOD #133

by Heather Black

bar & barbell tabata
4 rounds*
2 rounds
(:20 work/:10 rest)
sumo deadlift high pull
front squat
2 rounds
(:20 work/:10 rest)
pull ups
toes to bar
*rest 1 additional minute between rounds

(Gym)WOD #132

by Heather Black

for time:
8 devil press
rest 1 minute
8 devil press
16 dumbbell box step overs
rest 1 minute
8 devil press
16 dumbbell box step overs
24 alternating v-ups
rest 1 minute
8 devil press
16 dumbbell box step overs
24 alternating v-ups
32 wall balls
rest 1 minute
8 devil press
16 dumbbell box step overs
24 alternating v-ups
32 wall balls
40 renegade row push ups

(Gym)WOD #131

by Heather Black

upper body drop-set workout
3 rounds
(:45 work/:15 rest)
glute bridge floor press
kneeling hang clean & press
plank row
3 rounds
(:45 work/:15 rest)
chest fly + squeeze press
pullover + toe touch crunch
plank pull-through
3 rounds
(:45 work/:15 rest)
donkey kicks, left
donkey kicks, right
rest 1 minute between rounds
rest 2 minutes after finishing each 3 round segment

(Gym)WOD #130

by Heather Black

one-dumbbell workout
4 rounds
15 dumbbell snatch, left
15 overhead lunge, left
15 dumbbell snatch, right
15 overhead lunge, right
15 hang clean & jerk, left
15 front squat, left
15 hang clean & jerk, right
15 front squat, right
30 Russian twists

(Gym)WOD #129

by Heather Black

20 minute AMRAP
3 burpees
6 hang power cleans
9 push press
3 burpees
9 hang power cleans
12 push press
3 burpees
12 hang power cleans
15 push press
3 burpees
15 hang power cleans
18 push press
continue to add 3 reps to the cleans & presses until time is up

(Gym)WOD #128

by Heather Black

med ball workout
30-27-24-21-18-15-12-9-6-3
push ups
single-leg glute bridges
mountain climbers
leg extensions
plank hip dips

(Gym)WOD #127

by Heather Black

4 rounds
(:45 work/:15 rest)
sumo squat to wide-stance RDL
narrow squat (heels elevated)
romanian deadlift (toes elevated)
split squat pulses, left
split squat pulses, right
1 minute total rest between rounds

(Gym)WOD #126

by Heather Black

total body dumbbell workout
2 rounds
2 minutes goblet squats
1 minute alternating v-ups
2 minutes shoulder presses
1 minute sit ups
2 minutes lunges
1 minute bicycle crunches
2 minutes bent over row*
1 minute knee tucks
*1 minute per arm

(Gym)WOD #125

by Heather Black

5 strict pull ups
15ea alternating hammer curl
15ea bent over row
max reps bench press
continue until you've completed 100 bench press

(Home)Work #46

by Heather Black

1,000 rep ab workout
100 reps each
straight-leg sit ups
love taps*
toe touch crunches
heel touches*
4-count flutter kicks
bent-knee windshield wipers
side plank dips (50 each side)
plank hip dips
leg drops
bicycle crunches*
*R+L = 1 rep
suggested time cap = 30 minutes
scaling options/modifications =
how I did it: 100 reps each, but broken up with 50 long-step walking lunges between exercises. (not recommended if you have hip flexor issues!)
option 2: partition the reps
2 rounds of 50, 4 rounds of 25, 10 rounds of 10, etc.
option 3: partner workout
"I go, you go" style,
partitioned however you like.
Rx = 100 reps per partner
scaled = 50 reps per partner

(Gym)WOD #124

by Heather Black

kettlebell workout
4 rounds
1 minute each, no rest between
goblet squats
sumo deadlift high pull
Russian twists
alternating single-arm kb swings
plank passes
1 minute rest between rounds

(Home)WORK #45

by Heather Black

1,000 rep bodyweight workout
4 rounds, 25 reps each
push ups
squats
tricep dips
v-ups
lunges, left leg
plank shoulder taps
lunges, right leg
bicycle crunches
mountain climbers
glute bridges

(Gym)WOD #123

by Heather Black

for time, with a bumper plate:
20 weighted burpees
40 overhead step ups
60 weighted flutter kicks
15 weighted burpees
30 overhead step ups
45 Russian twists
10 weighted burpees
20 overhead step ups
30 weighted sit ups

(Gym)WOD #122

by Heather Black

20 minute AMRAP
(with kettlebell)
25 squat pulses
20 sumo deadlift high pull
15 reverse lunges, each
10 cossack squats, each

(Gym)WOD #121

by Heather Black

10-8-6-4-2
strict pull ups
hang squat cleans
50-40-30-20-10
calorie bike

(Gym)WOD #120

by Heather Black

20 minute AMRAP
10 ring rows
15 "x"
20 weighted alternating v-ups
"x" =
1st round = dumbbell snatches, each arm
2nd round = plank row, each arm
3rd round = dumbbell thrusters, each arm
4th round = reverse lunges, each leg
*if you finish the last round and there is time remaining, start back at round 1

(Gym)WOD #119

by Heather Black

3 rounds
20 box jumps
max reps pull ups
3 rounds
20 wall balls
max reps toes to bar
rest 1 minute between each round

(Gym)WOD #118

by Heather Black

15 minute AMRAP
3 power cleans
3 front squats
3 push press
3 burpee box jumps
every round add 3 reps to each movement

(Gym)WOD #117

by Heather Black

5 rounds
4 minute AMRAP
10 romanian deadlifts
15 sumo squats
20 glute bridges
after each 4 minute AMRAP, 1 minute AMRAP of:
1: Russian twists
2: flutter kicks
3: alternating v-ups
4: plank hip dips
5: side plank crunches (switch sides at :30)
1 minute rest between AMRAPs

(Gym)WOD #116

by Heather Black

7 minute AMRAP
15 curls
15 front raises
15 overhead triceps extensions
7 minute AMRAP
15 tricep kickbacks, each
15 dumbbell bent over row, each
15 shoulder press, each
7 minute AMRAP
15 chest fly
15 bench dips
15 lateral raises
1 minute rest between AMRAPs

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