12-13-2013 Friday Workout

SPRINTS!!!

Warmup:  1/2 mile jog

WOD:  10 - 75m sprints with a 1 minute rest in between

Just For Fun:  100 Situps

12-11-2013 Wednesday Workout

Kettlebell Fun!

45 seconds of work, rest 15 seconds between each exercise.

1.  1/2 Kneel to Standing, Left
2.  1/2 Kneel to Standing, Right
3.  2-Hand Russian Swing
4.  Goblet Squat
5.  Snatch Left
6.  Snatch Right
7.  2-Hand Swing
8.  Goblet Squat
9.  Supine to Sit-Up, Left
10.  Supine to Sit-Up, Right
11.  2-Hand Russian Swing
12.  Turkish Get-Up, Left
13.  Turkish Get-Up, Right
14. 2-Hand Russian Swing
15.  Goblet Squat

12-9-2013 Monday Workout

Warmup:

3 rounds

Walking Lunges
15 Medicine Ball Situps

WOD:  20 min EMOM

5 Wall Balls
5 Burpees

JFF:  100 Pushups

12-6-2013 Friday Workout

STATIONS!!


1 minute at each station,
45 seconds at each station,
30 seconds at each station,
15 seconds at each station


Shoelaces of Victory!
Pistols
Ab Wheel Rollouts
Other stuff that made everyone cranky.

12-4-2013 Wednesday Workout

Warmup: Double Under Practice

WOD: 4 Rounds For Time

12 Burpees

24 Pushups

36 Squats

400m Run

Just For Fun: 50 Hollow Rockers, 50 Chinnies

12-2-2013 Monday Workout

Warm Up:  "Bring Sally Up"  Squats, Sprint/Jog 5 Back and Forths

WOD:  5 Rounds For Time

5 Burpees
10 Pushups
15 Situps
20 Squats
25 Mountain Climbers

JFF:  American KB Swings

You've got just a few weeks before another round of holiday feasting begins...get to work now so it won't set you back!  Get your SWEAT on!!

11-29-2013 Post-Thanksgiving Workout!

"It's Only Three Minutes..."

3 minutes each of the following:

1.  Jump Rope (Double Unders or Singles)
2.  Pushups
3.  Squats
4.  Bear Crawls
5.  WoodChoppers (side to side)
6.  V-ups
7.  Pullups
8.  Burpees
9.  Situps
10.  Wall Balls

Just For Fun:  Run 1 mile

Oh, yeah, this one was fuuuuuun!!

Thanksgiving!

Thanksgiving is tomorrow!!  A day of feasting and gratitude, spending time with family, and generally thinking of all the things that we are thankful for.  Speaking of feasting, I often get questions about what to do around this time of year.  "Should I watch what I eat on Thanksgiving?  There are so many goodies!!  I want to stay fit, but OMG, the PIE!!!" 

I have a simple solution...eat whatever you want.  It's a holiday, a special day, so go enjoy it.  AND get up and go run that morning.  Do some burpees, for goodness sake!  Sneak a workout in there somewhere, and when Friday comes, sneak in another!!  One day of feasting will not break you, especially if you've been consistently eating right and exercising for some time already.  Similarly, if you've been totally sedentary and eating nothing but drive-thru food, one day of working out and eating right will not turn you into Rich Froning or Annie Thorisdotter.  It's all about the long haul, people.  It's what you do consistently over a long period of time that makes the difference.

So go be thankful...share the day with family and friends, enjoy the day without guilt.  And then get right back to getting your SWEAT on!!

11-27-2013 Wednesday Workout

Warmup:  800m Run

WOD:  "Cindy"

AMRAP 20 minutes

5 Pullups
10 Pushups
15 Squats

JFF:  100 Situps

11-25-2013 Monday Workout

Warmup:  3 sets of the following:
1 length (of the mat) Walking Lunges
1 length Backwards Walking Lunges
1 length Skipping
1 length Traveling Burpees

WOD:  5 Rounds for Time

50 Medicine Ball Woodchoppers (High to low, twisting motion with Medicine Ball, 1-and, 2-and)
25 Hollow Rockers
10 Medicine Ball Squats

Just For Fun:  50 Pushups

11-22-2013 Friday Workout

Warmup:  Oiling the Joints

WOD:  2 Rounds for Time of the following:

100 Double Unders (or 200 Singles)
10 Pullups
20 Lunges
30 Pushups
40 Squats
50 Situps
40 Squats
30 Pushups
20 Lunges
10 Pullups
100 Double Unders

11-20-2013 Wednesday Workout

Nancy!

Warmup:  5 mins jumprope, shoulder rom drills

WOD:

5 rounds for time

400m run
15 Overhead Squats 95/65

JFF:  100 Situps

11-18-2013 Monday Workout

Warmup:

Run 400m
5 rounds of the following
  10 Knee Tuck Pushups
  Run Back and Forth
  10 Situps

WOD:  EMOM #1 - 10 minutes  (Every Minute On the Minute)

5/5 KB Snatches 53/35
5 Burpees

Rest for 2 minutes

EMOM #2 - 10 Minutes

15 KB Swings 53/35
10 Pushups


Just For Fun:  50 Leg Lifts

       

11-15-2013 Friday Workout

Warmup:  400m run

WOD:  
 
6 Rounds for Time

15 Kettlebell Swings 53/35
10 Burpees
50 Double Unders

JFF:  100 Situps

This is one of those that doesn't look as challenging as it is...but looks are deceiving.

7-10-2013 Wednesday Workout

Warmup:  Jumprope skills, 5 Pushups, 5 Squats, 5 Situps, 3 sets

WOD:  Death By Burpees!!!

With a running clock, start with one Burpee on the first minute, two Burpees on the second minute, three Burpees on the third minute, and so on until you can no longer complete Burpees for the number of minutes on the timer.

JFF:  100 Situps

Stretch

7-8-2013 Monday Workout

Sofia's 9th Bday Workout!

Warmup:  Handstand Practice

WOD:  

Run 400m

9 RFT of the following

9 Squats
9 Pushups
9 Situps
9 Burpees
9 Mountain Climbers

JFF:  Run 400m 

Happy Birthday, Sofia!!!

More Summer Workouts!!

07-05-2013 Friday Workout

Warm up: Mobility

WOD:  5 min Jump Rope

8 KB OH Squats (alternate, right hand one round, left hand next round)
12 KB American Swings
14 Double Unders

JFF:  Stretching

07-03-2013 Wednesday Workout

Warm up: Mobility

WOD: 

800m Run

20 KB Snatches (10 each hand)

20 KB American Swings

100 Sit Ups

20 KB American Swings

20 KB Snatches (10 each hand)

800m Run

JFF:  Stretching

07-1-2013 Monday Workout

Warm up: 100 Jumping Jacks

WOD: 

20 min AMRAP

Traveling Burpees (across the floor and back)

12 Wall Balls

24 Sit Ups

Bear Crawl 3x

36 Pushups

JFF:  Stretching

06-28-2013 Friday Workout

Warm up: Mobility

WOD: 

12 min AMRAP

10 Burpees

25 Double-Unders (or 100 Singles)

JFF:  Stretching

06-26-2013 Wednesday Workout

Warm up: Mobility

WOD:  

10 - 8 - 6 - 4 - 2       x2

KB American Swings

Bear Crawl to opposite side

Pushups

Bear Crawl back to start

Squats

Bear Crawl to opposite side

Situps

Run Back to start

JFF:  Stretching

06-24-2013 Monday Workout

Warm up: 5 Min Jump Rope

WOD:  50-40-30-20-10

Woodchoppers

Box Jumps

V-ups

JFF:  Stretching

06-21-2013 Friday Workout

Warm up: Mobility

WOD:  Sweet 16

Tabatas  - 20 seconds on, 10 seconds off, 4 minutes each exercise

Heavy Bag Punching

Squats

Heavy Bag Punching

Pushups

06-19-2013 Wednesday Workout

Warm up: Mobility

WOD:

21 - 15 - 9

Front Squat 95/65

Ring Dips

Pullups

06-17-2013 Monday Workout

Warm up: Mobility

WOD: 5 Burpees, 5 Situps, 3 sets

6 Rounds For Time

24 Squats

24 Pushups

24 Lunges

24 Woodchoppers (med ball, side to side)

JFF: Stretching

 

06-14-2013 Friday Workout

Warm up: Mobility

WOD: 5 x FRAN

21-15-9

Thrusters

Jumping pull ups

1 min rest between sets

3 min max per set

This one was awfully special.  Awwwwwfully special.

06-12-2013 Wednesday Workout

Yay Tabatas!!

20 sec on / 10 sec off for 4 minutes of each set

1. Push ups / Squats
2. Running / Sit ups
3. Pull ups / KB swings (American)
4. Burpees

JFF: Stretching

06-10-2013 Monday Workout

Warm up: Bear crawl across the floor and back, 10 sit ups X 3

WOD:

20 min. AMRAP

5 Dumbbell deadlift

5 Dumbbell cleans

5 Dumbbell thrusters

JFF: Stretching

06-07-2013 Friday Workout

1000 double-unders

(Or as many as you can get in 40 min.)

06-05-2013 Wednesday Workout

21-15-9
Push ups
Ring Rows
Situps

OR

Run 1 mile for time

06-3-2013 Monday Workout

Warm up: 10 burpees, 10 sit ups X 3

WOD: Stations  - 4 Rounds (45 sec on / 15 sec off)

- High knees

- Push ups

- Lunges

- Sit ups

- Squats

- Wall sit

- Box jumps

- Plank

JFF: Stretching

05-31-2013 Friday Workout

Grace (30 clean & jerks at 135/95 lbs)

JFF: 800 m run

05-29-2013 Wednesday Workout

Warm up: Knee Highs, Kick Backs, Frog Jumps, Side Lunges, Inchworm and 5 Burpees.

WOD 1: 20 min AMRAP

 5 pull ups
10 push ups
15 squats

OR

WOD 2: Kettlebell workout (20 min AMRAP)

Start with one hand, when finished switch to the other hand. Keep alternating sides until time is up.

Swings
Clean
Clean & Squat
Clean & Press
Snatch

05-27-2013 Monday Workout

Memorial Day Murph!!

Catching Up...WODS from May 13 - 24

May 24:

WOD: For Time

* Helen (12 pull ups, 21 KB swings, run 400 m) x 3

May 22:

WOD: For Time

* Isabel (30 snatches, 95/135)

May 20:

Warm up: Run 400 m.

WOD: 20 min AMRAP

* Traveling Burpees (across the floor and back x 1)

* 12 Wall Balls

* 24 Sit ups

* Bear Crawl (across the floor and back x 3)

* 36 Hand release push ups

JFF: 100 V-ups or 400 m run

May 17:

WOD: 20 min AMRAP

5 Thrusters

10 Pull ups

30 DU's

May 15:

Warm up: Jump Rope Mobility

WOD: For time

* 75 Sit ups

* 150 Squats

* 75 Mountain Climbers

* 50 Push ups

May 13:

Warm up: 100 Jumping Jacks

WOD: 5 RFT

* 10 Burpees

* 15 Chair Dips

* 25 Jump Ropes

JFF: Run 400 m