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Home / Coaches / Heather Black

Heather Black

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184 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 #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

(Gym)WOD #115

by Heather Black

for time:
25 hang power snatch
50 overhead squats
25 hang power clean
50 front squats
every time you break, 20 sit ups
increase weight for cleans & front squats

(Gym)WOD #114

by Heather Black

4 rounds
(:45 work/:15 rest)
alternating DB bench press
DB step overs
alternating shoulder press
DB hip thrusts
side-to-side leg raises over DB
rest 1 minute between rounds

(Gym)WOD #113

by Heather Black

Landmine Workout
15 minute AMRAP
20ea landmine press
20 sumo squat
20ea bent over row
1 minute rest
15 minute AMRAP
20 landmine squats
20 Romanian deadlifts
20 windshield wipers

(Gym)WOD #112

by Heather Black

5 rounds
12 burpee over bar
9 deadlift
6 hang power clean
3 push jerk
*barbell movements must be unbroken!*

(Gym)WOD #111

by Heather Black

3 rounds
(:30 right/:30 left, no rest between exercises)
chest fly
reverse fly
cuban press
lateral raise
triceps extension
1 minute rest between rounds

(Gym)WOD #110

by Heather Black

4 rounds
(2 rounds each side)
:45 work/:15 rest
bulgarian split squat
single-leg deadlift
single-leg step up
side lunge
single-leg hip thrust
1 minute total rest between rounds

(Gym)WOD #109

by Heather Black

3 rounds
1 minute each
power clean
front squat
push press
back squat
behind-the-neck push press
burpee over bar
rest 90 seconds between rounds

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