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EMOM Daily @emomdaily.bsky.social · May 27

🫠 Every 15 Minutes On the Minute For 45 Minutes 🫠

2000m Bike Erg
1000m Run
500m Row

Notes:
This is a great recovery workout.
Record your time for all 3 rounds.
Goal - Sub < 11 Minute Sets

Scaling - distance, total time.

#hyrox #hyroxtraining #hyroxworkouts #crossfit #cardio

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EMOM Daily @emomdaily.bsky.social · May 16

🌋Every 2 Minutes On the Minute For 10 Minutes🌋

8 Power Cleans @ 62.5kg/43kg (135lbs/95lbs)
10 Push Ups
20 Abmat Sit Ups

📝 Notes:

Scaling:
- Reduce weight, reps, or rounds.

Tag your training buddies and comment your scores below 👇🏻

#workoutoftheday #crossfit #crossfitgirls #crossfitwod #fitness

EMOM Daily @emomdaily.bsky.social · May 15

🚧Every Minute On the Minute For 30 Minutes 🚧

Rotate between..

Minute 1 - 21 T2B

Minute 2 - 15 Burpees

Minute 3 - 9 Front Squats @ 83kg/56kg (185lbs/125lbs)

Minute 4 - Rest 😅

Notes:
For Scaling:
- Reduce - reps, weight, rounds.

#emom #crossfitwod #crossfit #fitness #workout

EMOM Daily @emomdaily.bsky.social · Apr 18

🌶️Every Minute On the Minute For 30 Minutes 🌶️

Rotate between..

Minute 1 - 15/12 Calorie Echo Bike

Minute 2 - 8 HSPUs

Minute 3 - 15/12 Calorie Echo Bike

Minute 4 - 8 Burpee Box Jump Overs 📦 @ 24”/20”

Minute 5 - Rest 😅

#crossfit #crossfitmayhem #crossfitathome #wodoftheday

EMOM Daily @emomdaily.bsky.social · Apr 16

🐰 Every 15 Minutes On the Minute For 45 Minutes🐰

750m Row
1000m Run
1500m Bike

Notes:
This is a great recovery workout.
Record your time for all 3 rounds.

Scaling - distance, total time.

#hyrox #hyroxtraining #hyroxworkouts #crossfit #cardio

EMOM Daily @emomdaily.bsky.social · Apr 14

❓Can you complete this EMOM❓

Every 2 Minutes On the Minute For 10 Minutes

8 Clean & Jerks @ 62.5kg/43kg (135lbs/95lbs)
8 T2B
8 Bar Facing Burpees

📝 Notes:

Tag your training buddies and comment your scores below 👇🏻

#workoutoftheday #crossfit #crossfitgirls #crossfitwod #fitness

EMOM Daily @emomdaily.bsky.social · Apr 12

🌋Every Minute On the Minute For 30 Minutes 🌋

Rotate between..

Minute 1 - 150m Run

Minute 2 - 3 Wall Walks🤸🏼

Minute 3 - 15 Chest To Bar Pull Ups

Minute 4 - 6 Clean & Jerks @ 70kg/47.5kg (155lbs/105lbs)

Minute 5 - Rest 😅

#crossfitopen #crossfitgames #wod #crossfitcommunity #wodoftheday

EMOM Daily @emomdaily.bsky.social · Mar 21

🪼 Every 4 Minutes On the Minute For 40 Minutes🪼

1 : 800m Run

2 : 1600m Bike

Notes:
This is a great recovery workout.

Scaling - distance, total time.

#hyrox #hyroxtraining #hyroxworkouts #crossfit #cardio

EMOM Daily @emomdaily.bsky.social · Mar 20

👹Every Minute On the Minute For 30 Minutes 👹

Rotate between..

Minute 1 - 150m Run

Minute 2 - 2 Rope Climbs @ 15FT

Minute 3 - 15 Burpees

Minute 4 - 2 Rope Climbs @ 15FT

Minute 5 - Rest 😅

#emom #crossfitwod #crossfit #fitness #workout

EMOM Daily @emomdaily.bsky.social · Mar 13

🚴‍♂️ Every Minute On the Minute For 30 Minutes 🚴‍♂️

Rotate between..

Minute 1 - 15/12 Calorie Bike

Minute 2 - 8 Sandbag Cleans @ 150lbs/100lbs

Minute 3 - 15/12 Calorie Row

Minute 4 - 8 Shuttle Runs @ 15m (7.5m/7.5m) or 50FT (25FT/25FT)

Minute 5 - Rest 😅

#crossfitopen #crossfitgames #wodoftheday

EMOM Daily @emomdaily.bsky.social · Mar 12

🗿Every 2 Minute On the Minute For 40 Minutes 🗿

Rotate between..

Minute 1 - 2 : 400m Run

Minute 2 - 4 : 800m Bike Erg

Minute 4 - 6 : 400m Row

Minute 6 - 8 : Rest 🫠

Notes:
For Scaling:
- Reduce - total time/rounds, and distance.

#emom #fitnessworkouts #hiitworkout #crossfitopen #wod

EMOM Daily @emomdaily.bsky.social · Mar 7

⚡️ Every Minute On the Minute For 15 Minutes ⚡️

Minute 1 : 200m Run

Minute 2 : 15 Burpees

Minute 3 : 20 V Ups

📝 Notes:

Scaling:
- Reduce weight, reps, or rounds.

Tag your training buddies and comment your scores below 👇🏻

#workoutoftheday #crossfit #crossfitgirls #crossfitwod #fitnessworkouts

EMOM Daily @emomdaily.bsky.social · Mar 5

⚡️ Every 2 Minutes On the Minute For 20 Minutes ⚡️

Alternate between…

Minute 1 : 400m Run

Minute 2 : 10 Clean & Jerks @ 62.5kg/43kg (135lbs/95lbs) + 10 Bar Facing Burpees

#workoutoftheday #crossfit #crossfitgirls #crossfitwod #fitness

1

EMOM Daily @emomdaily.bsky.social · Mar 5

🚴‍♂️ Every Minute On the Minute For 30 Minutes 🚴‍♂️

Rotate between..

Minute 1 - 15/12 Calorie Bike

Minute 2 - 3 Wall Walks

Minute 3 - 15 Wallballs @ 20lbs15lbs, 10FT/9FT

Minute 4 - 3 Squat Snatch @ 80%

Minute 5 - 15 T2B

Minute 6 - Rest 😅

#emom #crossfitwod #crossfit #fitness #workout

EMOM Daily @emomdaily.bsky.social · Mar 3

🔮 Every Minute On the Minute For 15 Minutes 🔮

Minute 1 : 60 Double Unders

Minute 2 : 1 Round of Cindy

Minute 3 : 10 Clean & Jerks @ 62.5kg/43kg (135lbs/95lbs)

📝 Notes:

1 Round of Cindy is:
5 Pull Ups
10 Push Ups
15 Body Weight Squats

#crossfit #crossfitgirls #crossfitwod #wod

EMOM Daily @emomdaily.bsky.social · Feb 27

⚡️ Every 2 Minutes On the Minute For 18 Minutes ⚡️

Minute 1 : 15 Burpees + 15 Kettlebell Swings @ 32kg/24kg (70lbs/52lbs)

Minute 2 : 15 T2B + 15 Wallballs @ 20lbs/15lbs, 10FT/9FT

Minute 3 : 15 Shuttle Runs @ 15m (50FT) + 15 Shoulder To Overhead @ 62.5kg/43kg (135lbs/95lbs)

#workoutoftheday

EMOM Daily @emomdaily.bsky.social · Feb 26

⛷️ Every Minute On the Minute For 60 Minutes ⛷️

Rotate between..

Minute 1 - 150m Run

Minute 2 - 15/12 Calorie Bike

Minute 3 - 15/12 Calorie Row

Minute 4 - 15/12 Calorie Ski

Minute 5 - Rest 😮‍💨

#emom #crossfitwod #crossfit #crossfitgames #hyroxtraining

EMOM Daily @emomdaily.bsky.social · Feb 21

🗿Every Minute On the Minute For 40 Minutes 🗿

Rotate between..

Minute 1 - 15/12 Calorie Bike Erg

Minute 2 - 10 DB Box Step Ups @ 2 x 22.5kg/15kg (50lbs/35lbs), 24”/20”

Minute 3 - 15/12 Calorie Row

Minute 4 - 3 Wall Walks

Minute 5 - Rest 🫠

#emom #emomworkout #crossfitgirls #crossfitopen #wod

EMOM Daily @emomdaily.bsky.social · Feb 21

⚡️ Every Minute On the Minute For 15 Minutes ⚡️

Minute 1 : 15/12 Calorie Row

Minute 2 : 15 Wallballs @ 20lbs/15lbs, 10FT/9FT

Minute 3 : 15 Push Ups

#workoutoftheday #crossfit #crossfitgirls #crossfitwod

EMOM Daily @emomdaily.bsky.social · Feb 20

🏃🏼‍♂️ Hyrox Workout 🏃🏼‍♂️

Every Minute On the Minute For 60 Minutes

Rotate between..

Minute 1 - 150m Run

Minute 2 - 45s Sled Push 🛷 @ Moderate Load

Minute 3 - 15 Wallballs @ 20lbs14lbs, 10FT/9FT

Minute 4 - 45s Farmers Carry @ Moderate Load

Minute 5 - Rest 😮‍💨

#emom #emomworkout #workout #hyroxtraining

1

EMOM Daily @emomdaily.bsky.social · Feb 20

🤣🤣

EMOM Daily @emomdaily.bsky.social · Feb 17

🚀 Every 7 Minutes For 21 Minutes 🚀

400m Run
20 Deadlifts @ 102.5kg/70kg
15 Burpee Box Jump Overs @ 24”/20”
10m Handstand Walk

Notes:
Don’t underestimate this one 🥵

#crossfit #crossfitworkout #emomworkout #crossfitopen #metcon

1 2

EMOM Daily @emomdaily.bsky.social · Feb 15

🌋 Every 2 Minutes On the Minute For 24 Minutes 🌋

Alternate between..

Part A:
8 Clean & Jerks @ 62.5kg/43kg
+
15 Wallballs @ 20lbs/15lbs, 10FT/9FT

Part B:
30/25 Calorie Echo Bike

Part C:
Rest 😅

#crossfit #crossfitgirls #wod #wodoftheday #crossfitwod

EMOM Daily @emomdaily.bsky.social · Feb 14

🎁 Every Minute On the Minute For 50 Minutes 🎁

Rotate between..

Minute 1 - 150m Run

Minute 2 - 25 Air Squats

Minute 3 - 15 DB Bench Press @ 2 x 25kg/17kg (55lbs/37lbs)

Minute 4 - 25 V Ups

Minute 5 - Rest 😅

#emom #freeworkout #fitnessmotivation #crossfitopen #wod

EMOM Daily @emomdaily.bsky.social · Feb 11

🌪️Every 9 Minutes For 36 Minutes🌪️

400m Run
800m/650m Ski
1200m/950m Bike Erg

Notes:
Don’t underestimate this one 🥵

Targets:
Sub < 8 Minute Sets

Scaling options
- Reduce distance, sets, or increased time.

#crossfit #crossfitworkout #hyrox #hyroxtraining #crossfitopen