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Cross Fit Workout checklist free printable

I’m very excited to share a Workout Checklist free printable along with some cross fit toning exercises to keep track or progress. It’s a goal of mine this year to tone up!  If you’ve been around a while, you know that I’m approaching my 2 year anniversary of my  weight loss. I’ve shared some updates on my progress along the way, and have had great support. For the first year, I was really good and disciplined about what I ate. Then….I laxed. All along, I’m pretty pleased that I’ve made exercise a priority, and sweat for at least 30 minutes–4 times a week, with a goal of 6 days a week. I’ve always done 4, half of the time, 6 days. But it’s mostly cardio. To keep the weight down, and it lacks in toning and resistance. Something I’d like more of.

I want to be more tone, mainly in my stomach region, rear, and thigh region. All those babies brings on a lot of jiggle. I was chatting with my friend Sadie from Simply Sadie Jane, after being inspired by her TONING weight loss, and she helped me come up with a plan! I’m very excited to share with you, and invite you to come along with me in the next six weeks in my efforts to TONE IT UP! Of course I’ll have to keep it up after, too…

Sadie typed up a 6 week plan with cross fit exercises, working out 6 days a week. They are at-home workouts that I could use mostly what I already have (handweights) though there are a few exercises with a weight bar and pull up bar. I may improvise on those because I don’t have them, but looking into it.  I then asked my friend Kim at 733 to make a cute printable so I could have a daily checklist for myself, and share with those of you that would like to do the same.  The checklist is versatile, you don’t have to do what I’m doing, you can just check if you worked out!  It’s got enough slots for 6 weeks.

cross fit 6 week Workout Checklist

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CLICK ON IMAGE ABOVE or Download printable HERE

Now, for the exercises. I’ll admit, when I went through them with my husband (who has a personal training background) and asked him what some of them were–he laughed at some as he thought of their toughness. He knows I’m wimpy and though he wasn’t doubting me, he was simply thinking how much of a challenge it would be for me. But I’m for a challenge, I want to do this!  Sade typed all of this up for me, and I added some explanation in parenthesis per my husbands help.

Download all 6 weeks at the bottom. Here is the first weeks workout:

Week 1:

cross fit workout week 1 of 6

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I’m planning to start next Monday, the 6th of January which will complete the 17th of February. I’m kinda nervous b/c I have two trips in that time period! AGH!!  But just like any goal, I do my best, right??

Because I’m feeling extra crazy ambitious, I’m sharing a (small) before of my stomach region. Crossing my fingers I’ll have a great AFTER in six weeks!  I’m hoping this post and this picture while hold me accountable.

stomach before cross fit

{I would like to add that I’ve been happy with my trimmer waste line for 2 years, just want toning now.}

Kristen Duke

Kristen Duke

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Kristen Duke
Kristen Duke
Kristen Duke
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  1. Thank you for sharing! This is exactly what I’ve been looking for. Now I just need to see if I can get my hubby on board….

  2. Annalise Manginelli says:

    Thanks for sharing Kristen!! I’m totally going to join you doing this! :)

  3. You go girl!!

  4. Hmmm, wonder if I’m dedicated enough. Id love to tone up too!

  5. Thanks for posting this! I’ve actually been considering a Crossfit program. This at home routine is perfect! I’m in!

    • Kristen Duke says:

      woohoo, so excited!!! I like the at home options, too, though looking ahead a pull up bar is something I don’t have, may improvise and do a different one that day.

  6. This is what I needed, thanks! Im in too!

  7. EEK! I know I should tell you absolutely I am in! But I am not sure…. I am all for supporting you in this endeavor, and love that you are sharing your workout. Maybe I can do some too. The holidays were not good to the number on the scale, and I definitely could use some toning.

    Good luck!!

    • Kristen Duke says:

      I will accept your support! You don’t have to be ALL in, either;) The holidays were not good to me on the number sale, either!!

  8. Should I do this? I might die the first day. .

  9. Aren´t you brave! I can’t think of anything that would compel me to post a picture of my stomach region (or thighs for that matter, lol), even the accountability to myself… But I do like the workout! I need to lose several pounds I still haven´t lost after pregnancy…
    ps. I had to change my blog address, please update wherever you follow :)
    Aline recently posted..First post hereMy Profile

    • Kristen Duke says:

      I know, crazy, right??? Yeah, I wouldn’t have done that any other time in my life, I’ve been very insecure about my stomach, and in the past two years, have been much happier with it how it is now. But I finally want MORE for myself!!

  10. thank you so much for posting this!! It’s exactly what I need right now. I’m equally impressed with the pic. You go girl!! I’m totally going to start on Monday with you. I might even take a before and after pic…but I’m not brave enough to post it online.

    • Kristen Duke says:

      No need to post it online, keep it for yourself. It will give you something to remind yourself to keep going!! Woohoo, glad to have you join along!!

  11. Can you explain the 21-15-9 reference? Thanks. Looking forward to trying this with you.

    • Kristen Duke says:

      Sorry for my delay. That means I will do 3 rounds of the exercises. 21 of them on the first round, 15 of them on 2nd, then 9 on the last. Hope tha helps!

  12. Thanks so much for sharing! Definitely going to be trying it out!

  13. I just had our 4th baby 6 weeks ago and I have been trying to find a work out I can do at home. Thanks so much for this, I’m definitely jumping on board with you!

  14. I love that the workouts are all written down and tell you what to DO! That’s what I need! Question: Are you still doing your 4-6 days a week Cardio in addition to this??

  15. Hi Kristen! Thank you for this! I am on day 2, and am struggling! I guess this question is more for Sadie…I am in pretty decent shape, and I can’t ( have never been able to) do more than 10-15 burpees at a time. They are tough! There’s no way I’ll ever get through five sets of 25…am I doing them incorrectly? Any advice would be appreciated! Thanks!
    Bree recently posted..2013 Year in Review//A Letter to My SonMy Profile

  16. I did cross fit once and then I died! Lol I am pretty sure I will do it after the babe is here because it kicks your butt!!

  17. I have been doing cross fit work outs at the gym and they are tough, but they definitely get results. After a 3 week break, I am ready to head back tomorrow morning! You can do it girl!!! Keep us posted on your results doing this!!!
    Jocelyn @BruCrew Life recently posted..Chocolate Cherry Chunk CookiesMy Profile

  18. Ok, I wasn’t interested when you initially posted this, but now I am. :) Are you not going to be going to the Y during this challenge? I was thinking that if you did this at the park, you could use the monkey bars to do pull ups. I was just trying to think of something to use since I don’t have a bar at home, and monkey bars came to mind.

  19. Going on week 3 of this and loving it! Definitely starting to see some results in the butt and tummy area! Thanks for this! I found a buddy to do it with me and have passed it around to several ladies at church and the gym I go to. :) It has been a blessing, since it is too stinkin’ cold here to run outside! It forces me to get to the gym every day and use that membership I am paying for! I totally plan on a second round of this entire workout! THANKS!!! Are you seeing results?

  20. Thank you for posting this. I have 5 kids and recently had to have a total hysterectomy. To be honest, I feel like crap. lol I have been cleared to start working out again and I am just not up to joining the gym again right now. Even if I start slow, this is a great outline to get started and follow.
    I am just waiting for this -25 degree weather to warm up, and I am all over it.
    Thanks again!!! And good luck to you.

  21. Kristen Duke says:

    Yes, take it EASY! Start walking or something….I’ve been working out pretty well and consider myself in pretty good shape and it’s been tough, just 2 days in. Yay for 5 kids!!


  1. […] start my big 6 weeks to TONE with cross fit workouts! Excited and nervous! If you want to join in, CLICK HERE for workout schedule (I actually just put in a new document yesterday because mine printed weird […]