12-8-14 Monday Workout!

9-12-2014 Friday Workout

Warm up: Tabata Sprints

Today we celebrated Veronica's birthday and she got her very own WOD. Happy Birthday!!

WOD: "Veronica" - 8 Rounds for Time

30 kettlebell swings
30 wall balls
30 box jumps

Just for Fun: 15 v-ups and stretching

9-10-2014 Wednesday Workout

Warm up: Run across floor and back / 15 sit ups / Bear crawl across the floor and back / 15 sit ups X 3

WOD: For Time

1 power clean  (Rx 95 lbs)
1 set of Cindy (5 Pull ups, 10 Push ups, 15 squats)
2 power cleans
1 set of Cindy
3 power cleans
1 set of Cindy
4 power cleans
1 set of Cindy
5 power cleans
1 set of Cindy
6 power cleans
1 set of Cindy
7 power cleans
1 set of Cindy
8 power cleans
1 set of Cindy
9 power cleans
1 set of Cindy
10 power cleans

Just for Fun: 50 v-ups

9-8-2014 Monday Workout

Warm up: Tabata Squats (hold squat for 20 sec / rest 10 sec) - 8 Rounds

WOD: For Time!

50 Push Ups
60 Box Jumps
50 Pull ups
100 Double unders
30 squats
100 Lunges
50 Burpees

Just for Fun: 50 Hollow Rockers

8-27-2014 Wednesday Workout

It's Hump Daaaayy!!

Warmup:  Joint Mobility, Clean and Jerk practice

WOD:

For Time

100 Squats
75 Squats 
50 Burpees

EMOM, 1 Clean and Jerk

Just For Fun:  Stretch and tell Sifu that he's a horrible, horrible man.

8-11-2014 Monday Workout

Happy Monday!!!

Warmup:  Joint Mobility

WOD:

Run 400m
21 Russian KB Swings
21 Squats
5 Burpees

Run 400m
15 Russian KB Swings
15 Squats
5 Burpees

Run 400m
9 Russian KB Swings
9 Squats
5 Burpees

Just For Fun:  100 Situps

8-6-2014 Wednesday Workout

Warmup:  Joint Mobility

               3 rounds of the following:  10 Jumping Jacks, 10 Lunges, 10 Burpees

WOD:  Tabatas!

20 sec on/ 10 sec off for 4 minutes each set, alternating exercises for each round.

1.  Pushups / Squats
2.  Running / Situps
3.  Pullups / KB or DB Snatches
4.  Woodchoppers

JFF:  Run 1/2 mile

Have a great Wednesday, folks!!

8-4-2014 Monday Workout

Warm up: Double-Under Practice

WOD: "Hansen"

5 Rounds for Time

30 American KB Swings

30 Burpees (your favorite!)

30 Sit ups

Just for Fun: Run 400m and like it.

7-28-2014 Monday Workout

Warm up: Run 400 meters

WOD: 10 Rounds for Time

10 Push ups
10 Sit ups
10 Pull ups
10 Mountain climbers
10 Kettlebell swings (Russian)
10 Jump squats

Just for Fun: 50 chinnies / 50 v-ups

7-25-2014 Friday Workout

Happy Friday!!!

Warm up: Tabata Sprints (5 min)

WOD: Partner WOD! 10 min EMOM

Barbell Cleans
Burpees

Partner A starts with barbell cleans. Partner B starts with burpees. Switch exercises every minute, on the minute.

Just for Fun: Jumping Jack Dodge Ball

7-23-2014 Wednesday Workout

Warm up: 100 jump ropes

WOD: 21-15-9 for time

Run 400 meters

21 OH Kettlebell swings
21 Push ups
5 Burpees

15 OH Kettlebell swings
15 Push ups
5 Burpees

9 OH Kettlebell swings
9 Push ups
5 Burpees

Run 400 meters

Just for Fun: 100 Sit ups

7-21-2014 Monday Workout

Warm up:  1 minute of each X 2

Run across the floor and back
Sit ups
Run across the floor and back
Push ups

WOD: 10 -1, 1-10 For Time

Wallballs
Medicine ball squats

Do 10 reps of each exercise, then 9, 8, 7 and so on until 1 rep. Start at 1 rep again and work your way up until 10 reps of each.

Just for Fun: 50 v-ups,  25 side v-ups on each side.

7-18-2014 Friday Workout

Warm up: Run 400 meters

WOD: For Time

25 Pull ups
50 Kettlebell swings (Russian)
50 Box Jumps
50 Floor wipers
25/25 Clean and press
25 Pull ups

Just for Fun: Run 400 meters with mitt overhead

7-16-2014 Wednesday Workout

Warm up: Run 800 meters

WOD: 5 Rounds  (65 lbs)

1 min Clean and Press
1 min Front Squat
1 min Snatches

Just for Fun: 100 Hollow Rockers

7-14-2014 Monday Workout

Here's a WOD to get your week started right!!

Warm up: Bear Crawl across the floor and back, 10 Tuck Jumps X 4

WOD: Bank 200

- 1 minute sit ups
- 1 minute push ups
- 1 minute squats
- 1 minute OH KB swings

Remaining debt: burpees!!

At the beginning of the workout you bank a total of 200 reps. Then you get 1 minute for each exercise to get as many reps as possible. Deduct your reps from the 200 and that is the number of burpees you have left to do!

Just for Fun: 100 v-ups OR run 400 meters

7-11-2014 Friday Workout

Warm up: Perfect Stretch

WOD: 25 min AMRAP

Run 400 meters
10 burpees
10 KB swings
10 v-ups
10 Hindu push ups

Just for Fun: Bear Crawl across the floor and back X 3

7-9-2014 Wednesday Workout

Warm up: Run 400 meters / Joint Mobility

WOD: For Time

30 OH Lunges with plate
30 Sit ups
15 Pull ups

20 OH Lunges with plate
20 Sit ups
10 Pull ups

10 OH Lunges with plate
10 Sit ups
5 Pull ups

Just for Fun: Max Hollow Hold

7-7-2014 Monday Workout

Warm up: Run 400 meters

WOD: 3 Rounds for Time

21 Front Squats
15 Sit ups
9 Push Press

Just for Fun: 5 sets of Burpee Sprints

7-2-2014 Wednesday Workout

Warm up: Mobility Drill

WOD: Stations!!!
(45 sec / 30 sec / 15 sec / 15 sec)

Kettlebell swings
Ropes of Doom
Burpees
Ab Wheel
Box jumps
Sit ups
Pull ups
Run

Just for Fun: Plank for time

6-30-2014 Monday Workout

Warm up: 100 Jumping Jack's

WOD: "Kelly" - 5 Rounds for Time

Run 400 meters
30 Box Jumps
30 Wallballs

Kelly is a benchmark workout, meaning that is used to track progress. Note your time after the WOD has been completed and compare it with what you get next time you do this workout.

6-27-2014 Friday Workout

Warm up: Run 400 meters

WOD: 10 Rounds for Time

10 Dumbbell ground to Overhead
Bear Crawl (across floor and back)
10 V-ups

Just for Fun: 50 push ups

6-25-2014 Wednesday Workout

Warm up: Run 400 meters

WOD: Deck of Doom!!!

Hearts = Woodchoppers
Diamonds = Kettlebell swings
Clubs = Chinnies
Spades = Side-to-side push ups

Just for Fun: Run 1 mile

6-23-2014 Monday Workout

Warm up: 5 min Double Under practice

Skill: Power Cleans - Find your 1RM

WOD: 15 min AMRAP

3 Power Cleans

Then:

3 rounds of:

5 Pull Ups
10 Push Ups
15 Squats

Just for Fun: Run 800 meters

6-20-2014 Friday Workout

Warm up: Run 400 meters / Mobility drills

WOD: 15 min AMRAP

15 Thrusters (95/65)
15 Over the bar Burpees

Just for Fun: 1 attempt for max unbroken pull ups.

6-18-2014 Wednesday Workout

Warm up: Run 400 meters

WOD: 3 Rounds for Time

50 push ups
50 squats
50 sit ups

Just for Fun: Run 800 meters holding a mitt, alternating sides. At the 200 meter mark, switch to an overhead hold until done.

6-16-2014 Monday Workout

Warm up: 3 sets of inchworm across the floor and back / bear crawl across the floor and back.

WOD: Tabatas!! (20 sec on / 10 sec off)

Push ups
Sprints
Squats
Sprints
Sit ups

Just for Fun: 50 v-ups

6-13-2014 Friday Workout

Happy Friday the 13th!!

Warm up: Run 800 meters

WOD: 14-12-10-8-6-4-2

Push press
Pistol squats
Kettlebell OH swings

Do 14 reps of each exercise, then 12, 10... and so on until the last two.

Just for Fun: 100 Russian Twists

6-11-2014 Wednesday Workout

Warm up: 5 min Double Under practice

WOD: 50-40-30-20-10

Box jumps
V-ups

Just for Fun: 100 Sit ups

6-9-2014 Monday Workout

Warm up: Partner sprints (10 each)

WOD: 10 Rounds for Time

10 burpees
10 sit ups
10 push ups
10 mountain climbers
10 pull ups
10 squats
10 KB OH swings

Just for Fun: Stretch!

6-6-2014 Friday Workout

Warm up: Oiling the joints

WOD: Team WOD!! (20 min AMRAP)

• Run 300 meters
• OH KB swings
• Push ups
• Squats
• Rest

Just for Fun: 100 Sit ups

Person 1 begins with the run, and goes to the rest station as soon as he/she is back. The lines moves up and person 2 is now doing the run. Continue to circle through the stations until time is up.

6-4-2014 Wednesday Workout

Warm up: Run 400 meters

WOD: 3 sets / 1 min each

Ground and pound
Focus mitts
Heavy bag
Burpees
Wallballs

Just for Fun: 50 x-ups

6-2-2014 Monday Workout

Warm up: Run 400 meters

WOD: "The 100" for time

100 lunges
90 medicine ball sit ups
80 medicine ball squats
70 leglifts
60 push ups
50 lunges
40 medicine ball sit ups
30 medicine ball squats
20 leg lifts
10 push ups

Just for Fun: Run 400 meters

5-30-2014 Friday Workout

Warm up: Oiling the Joints

WOD:

Run 3/4 mile
30 KB OH swings
30 Squats
30 Sit ups

Run 1/2 mile
20 KB OH swings
20 Squats
20 Sit ups

Run 1/4 mile
10 KB OH swings
10 Squats
10 Sit ups

Just for Fun: 50 V- ups / 50 Chinnies

5-28-2014 Wednesday Workout

Warm up: 3 minutes of Burpees

WOD: 18-15-12-9-6-3 for time

Power snatches
Wall balls

Just for Fun: Run 800 meters OR 150 Sit ups

5-26-2014 Monday Workout

Crossfit athletes around the world are honoring our fallen soldiers each Memorial Day by putting themselves through one of the most grueling Crossfit workouts - "Murph".

The workout was named after Navy Lieutenant Michael Murphy, NY, who died in Afghanistan in 2005 at the age of 29. The workout was originally called "Body Armor" and was one Lt. Murphy's favorite workouts.

WOD: "Murph" - for time

Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile

5-23-2014 Friday Workout

Time for another benchmark workout: "Isabel"!!

Warm up: Run 400 meters / mobility drills

WOD: Isabel - For Time

30 snatches (135 / 95 lbs)

Just for Fun: 100 sit ups

5-21-2014 Wednesday Workout

WOD: Stations!! (1 min / 45 sec / 30 sec / 15 sec)

* KB swings (Russian)
* Ropes of Doom
* Squats
* AB wheel
* Push ups
* Pull ups
* Run

Just for Fun: Do the last round again!

5-19-2014 Monday Workout

In preparation for Memorial Day Murph...

Warm up: Run 400 meters

WOD: "Cindy" - 20 min AMRAP

5 pull ups
10 push ups
15 squats

Just for Fun: Run 400 meters

5-16-2014 Friday Workout

Get ready for a grinder!!

Warm up: Run 400 meters

WOD: For Time

20 Figure 8 Push ups
30 Box Jumps
40 Push Press
50 Wall Balls
60 Double Unders
50 Wall Balls
40 Push Press
30 Box Jumps
20 Figure 8 Push ups

5-14-2014 Wednesday Workout

Warm up: Oiling the Joints

WOD: 3 Rounds For Time

800 meter run
10 burpees
10 pull ups
10 burpees
10 pull ups

Just for Fun: Power Wheel across the floor and back!

5-12-2014 Monday Workout

Warm up: 5 X 5 push ups, 10 box jumps, 15 sit ups

WOD: "Sweet Sixteen" (20 sec on / 10 sec off)

4 min of punching (any combination)
4 min of squats
4 min of punching (any combination)
4 min of push ups

Just for Fun: 50 V-ups

5-9-2014 Friday Workout

Warm up: Run 400 meters

WOD: For Time

100 squats
75 sit ups
50 burpees

EMOM: 1 clean & jerk
(Every Minute On The Minute)

5-7-2014 Wednesday Workout

Warm up: Mobility Drills

WOD: 15 - 12 - 10 - 8

Cleans (65 lbs)
Thrusters (65 lbs)
Run 400 meters

Do 15 cleans and 15 thrusters, then run 400 meters. Then do 12 of each and run, 10 of each and run, and end with 8 of each and run.

Just for Fun: 100 Sit ups

5-5-2014 Monday Workout

Warm up: Run 400 meters

WOD: 10-1, 1-10 For Time

OH Kettlebell swings
Jump squats
Medicine ball sit ups

Do 10 of each exercise, then 9, 8, 7, etc. until you have reached 1. Then start over with 1 and continue until you are back at 10.

Just for Fun: Run 400 meters.

5-2-2014 Friday Workout

It's a fabulous day for double unders!!!

WOD:

1000 double unders

OR

40 minute AMRAP of double unders

4-30-2014 Wednesday Workout

Time for a benchmark workout! Fran is always a favorite. :-)

Warm up: Run 400 meters

WOD:  "Fran"

21 Thrusters
21 Pull ups
15 Thrusters
15 Pull ups
9 Thrusters
9 Pull ups

4-28-2014 Monday Workout

Warm up: 50 Jumping Jacks / 25 Push ups X 2

WOD: "Leaha" for time

Run 400 meters

21 Box Jumps

21 Sit ups

21 Wallballs

21 Cleans

Run 400 meters

21 Box Jumps

21 Sit ups

21 Wallballs

21 Cleans

Run 400 meters

Just for Fun: 20 Burpees!

4-25-2014 Friday Workout

Happy Friday!!

WOD: Run 2 miles for time!!

4-23-2014 Wednesday Workout

Warm up: Oil the Joints

WOD:

1:00 Push ups
2:00 Front Squats
1:00 Sit ups
2:00 Cleans
1:00 Plank
2:00 Clean and Press
1:00 Burpees

Just for Fun: 50 Chinnies / 50 V-ups

4-21-2014 Monday Workout

Warm up: Lunges across the floor and back, 15 sit ups, lunges across the floor and back, 15 push ups x 3

WOD: "Helen" for time

Run 400 meters

21 KB sings

12 Pull ups

Just for Fun: Ab Challenge

64 sit ups

101 crunches

65 sec plank

30 push ups

4-18-2014 Friday Workout

Cards of Victory!!!

Hearts = Burpees
Diamonds = Push ups
Spades = Squats
Clubs = Lunges
Aces = Run 400 meters

Each number of the card represents the exercise that goes with the suit. For example, 8 in hearts equals 8 Burpees.

Just for Fun: 100 Sit ups

4-16-2014 Wednesday Workout

Warm up: 30 Jumping Jacks / 30 Squats x 3

WOD: 20 min AMRAP

10 Wallballs
20 Pull ups
30 Alternating Lunges

Just for Fun: Ab Challenge!

104 sit ups
139 crunches
90 sec plank
49 push ups

4-14-2014 Monday Workout

Here's a workout to keep you warm this cold Monday!!

Warm up:  X 4

Run across the floor and back
5 push ups
Run across the floor and back
5 sit ups
Run across the floor and back
5 squats

Skill: Cleans

WOD: Stations!! (2 min, 1 min, 30 sec, 15 sec)

KB swings (Russian)
Ropes of Doom
Sit ups
Barbell cleans
Push ups

Just for Fun: Ab Challenge!

88 sit ups
103 crunches
73 sec plank
33 push ups

4-11-2014 Friday Workout

Yay!! It's Friday!!!

Warm up: Oiling the Joints

WOD: For Time

Run 400 meters
50 Push ups
Run 400 meters
50 Squats
Run 400 meters
50 Sit ups
Run 400 meters
50 KB swings (Russian)

Just for Fun: Ab Challenge!

76 Sit ups
67 Crunches
66 sec Plank
39 Push ups

4-9-2014 Wednesday Workout

Warm up: Run 800 meters

WOD: 

1 minute Double Unders
1 minute Dumbbell Snatches
2 minutes Double Unders
2 minutes Dumbbell Snatches
3 minutes Double Unders
3 minutes Dumbbell Snatches

Just for Fun: 100 sit ups + Ab Challenge

64 sit ups
35 crunches
53 second plank
33 push ups

4-7-2014 Monday Workout

Warm up: 5 minute Double Under practice

WOD:  20 minute EMOM (Every Minute On the Minute)

5 Pull ups
10 Push ups
15 Squats

Just for Fun:  Spring Ab Challenge!

50 Sit ups
17 Crunches
35 second Plank
26 Push ups

4-4-2014 Friday Workout

Warm up: Run 400 meters / Oiling the Joints

WOD: 15 min AMRAP

8 Power Cleans (65 lbs)
8 Burpees

Just for Fun: 100 Sit ups

4-2-2014 Wednesday Workout

Warm up: Run 800 meters

WOD:  50-40-30-20-10

Squats
Med Ball Sit ups
Push ups

Just for Fun: Run 400 meters

3-31-2014 Monday Workout

Warm up: Run 400 meters

WOD: 50-40-30-20-10 for time

Wood choppers
Box Jumps
V-ups

Just for Fun: 100 push ups

3-28-2014 Friday Workout

CrossFit Open Workout 14.5!!

WOD: For Time 

21-18-15-12-9-6-3 reps of:

Thrusters (95 lbs / 65 lbs)
Burpees

3-26-2014 Wednesday Workout

Today's WOD: Running!!

Run 800 meters
Rest 2 minutes

Run 800 meters
Rest 2 minutes

Run 800 meters
Rest 2 minutes

Just for Fun: 100 squats + 100 sit ups

3-24-2014 Monday Workout

Warm up: 1 minute each of the following: run, push ups, squats, lunges x 2

WOD: "Jack"  - 20 minute AMRAP

10 Push Press (95/115)
10 American KB swings (26/35)
10 Box Jumps

Just for Fun: Run 400 meters

3-19-2014 Wednesday Workout

Here's a FUN kettlebell workout!!

Warm up: Run 400 m

WOD: "Arnie"

21 Turkish Get-Ups (Right hand)
50 OH Kettlebell swings
21 OH Squats (Left hand)
50 OH Kettlebell swings
21 OH Squats (Right hand)
50 OH Kettlebell swings
21 Turkish Get-Ups (Left hand)

Just for Fun: 50 X-Ups

3-17-2014 Monday Workout

Happy St. Patrick's Day!!

Warm up: Run 400 m

WOD: Bank 200

Do as many as possible of the following exercises during the 1 minute time limit.

1 minute of sit ups
1 minute of push ups
1 minute of squats
1 minute of kettlebell OH swings

Add all together then subtract from 200. Remaining debt is payed in burpees!

Just for Fun: 50 chinnies / 50 v-ups

3-14-2014 Friday Workout

CrossFit Open workout 14.3!!

Complete as many reps as possible in 8 minutes of:

95 lb / 135 lb deadlifts, 10 reps
15 box jumps, 20/24-inch

135 lb / 185 lb deadlifts, 15 reps
15 box jumps, 20/24-inch

155 lb / 225 lb deadlifts, 20 reps
15 box jumps, 20/24-inch

185 lb / 275 lb deadlift, 25 reps
15 box jumps, 20/24-inch

205 lb / 315 lb deadlifts, 30 reps
15 box jumps, 20/24-inch

225 lb / 365 lb deadlifts, 35 reps
15 box jumps, 20/24-inch

Weight for women start at 95 lbs. Weight for men start at 135 lbs.
The box jump for women is 20 inches and 24 inches for men.

3-12-2014 Wednesday Workout

Time to get SWEATy!!

100 Jumping Jacks
90 Sit ups
80 Lunges
70 Push ups
60 Squats
50 Jumping Pull ups
40 V-ups
30 Jumping Squats
20 Divebomber Push ups
10 Burpees

3-10-2014 Monday Workout

Happy Monday! It's Spring Break, but don't forget to get your SWEAT on!!

Warm up: 50 Jumping Jacks, 25 Push ups

WOD: 4 Rounds for Time

12 Burpees
24 Sit ups
36 Squats
Run 200 m

Just for Fun: 50 v-ups

3-7-2014 Friday Workout

CrossFit Open Workout 14.2. This is a tough one!!

Weight for overhead squats is 65 lbs for women, 95 lbs for men.

Every 3 minutes for as long as possible complete:

From 0:00-3:00
   2 rounds of:
   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00
   2 rounds of:
   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00
   2 rounds of:
   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

If all reps are completed (two complete rounds) before the time cap there is a rest until the three minutes is up before beginning the next segment. The workout is over when two full rounds of the couplet are not completed within the time cap. The score is the total number of reps completed.

3-5-2014 Wednesday Workout

Warm up: Tabata sprints and push ups

WOD: "Karen"

150 Wallballs for time

Just for Fun: 50 v-ups and 50 side v-ups

3-3-2014 Monday Workout

Warm up:
Run across the floor and back,  20 sit ups, run across the floor and back,  20 push ups X 4

WOD: 50-40-30-20-10 for time

OH Kettlebell swings
Box jumps or step ups

Just for Fun:
Squat Challenge Day 1 - 30 squats

2-28-2014 Friday Workout

The CrossFit Games are on!! 

Open workout 14.1:

10 min AMRAP

30 Double Unders
15 Power Snatches (75/55)

2-26-2014 Wednesday Workout

Time to lift!!!

Warm up: 10 min Punching Drills

WOD: 21-15-9

Deadlifts (135 lbs)
Push Ups

Just for Fun: 100 Sit Ups

2-24-2014 Monday Workout

Sometimes it doesn't have to be fun to be fun!! :-)

Warm up:

Inchworm across the floor, run back, bear crawl across the floor, run back. X 5

WOD: 10-1, 1-10 For Time

Wallballs
Goblet Squats
OH Walking Lunges

Start with 10 of each exercise, then 9, 8, 7 and so on until back at 10 again.

Just for Fun: 100 Leg Lifts

2-21-2014 Friday Workout

Have a great Friday!!

Warm up: Run 400 meters

Skill Work: Power Cleans and Squat Cleans

WOD: "Helen" - 3 Rounds for Time

Run 400 m
21 OH KB swings
12 Pull Ups

2-19-2014 Wednesday Workout

Warm up: Run 400 m

WOD:
Rounds 1 and 3:
(1 min rest between rounds)

Burpees x 30 sec
Jumping Jack's x 30 sec
Split Jumps x 30 sec
Burpees x 30 sec
Jumping Jack's x 30 sec
Squats x 30 sec

Rounds 2 and 4:

Burpees x 30 sec
Jumping Jack's x 30 sec
Split Jumps x 30 sec
Burpees x 30 sec
Jumping Jack's x 30 sec
Push ups x 30 sec

Just for Fun:

50 Sit ups
20 Rollouts
50 Supermans
50 Chinnies

2-17-2014 Monday Workout

Happy Monday!!!

Warm up: Run 400 meters x 2

WOD: Cindy XXX (20 min AMRAP)

10 pull ups
20 push ups
30 squats
15 pull ups
30 push ups
45 squats
20 pull ups
40 push ups
60 squats
25 pull ups
50 push ups
75 squats
30 pull ups
60 push ups
90 squats

2-14-2014 Friday Workout

Great day to get some running in!!

Warm up: 1/2 mile run

WOD: 15 minute AMRAP

25 Russian KB swings
25 Sit ups
25 Push ups
Run 200 meters

Just for Fun: Tabata Squats

2-12-2014 Wednesday Workout

Warm up: Run 5 minutes

Skill: Push Presses / Power Snatches

WOD: 10 min AMRAP

30 Double Unders (or 90 Singles)
15 Power Snatches

Just for Fun: 100 Sit ups

2-10-2014 Monday Workout

Warm up: 5 minutes of jump rope practice

WOD: Deck of Doom!!

Hearts = Burpees
Diamonds = Sit ups
Clubs = Jumping Jacks
Spades = Squats

Joker 1 = 20 Push ups
Joker 2 = 20 Burpees

Each suit is assigned an exercise. Do as many reps of the exercise as the number on the card. Continue until all cards are gone. Have fun!! :-)

2-7-2014 Friday Workout

Kickboxing!!

7 rounds (3 minutes each) of Bas Rutten Kickboxing

Just for Fun: 100 Sit ups

2-5-2014 Wednesday Workout

Warm up: Run 200 m, Oiling the joints

WOD: 20 min AMRAP

Person A: Run 400 m
Person B: OH KB swings
Person C: Push ups
Person D: Squats
Person E: Sit ups
Person F: Rest

Person A starts with a run while persons B-F (or how many are participating) do their exercises until person A is back. Then person B goes for a run, B-F move to the next exercise and continue until person B is back and so on until time runs out.

2-3-2014 Monday Workout

Time for a benchmark WOD - "Cindy"!! Note your time to see your progress.

Warm up: 50 Jump Ropes, 10 Burpees x 3

Skill: Practice Kipping Pull Ups

WOD: Cindy (20 min AMRAP)

5 Pull ups
10 Push ups
15 Squats

Just for Fun: 100 V-Ups

Stay strong!!

 

 

There are some days when we just run out of steam and we feel like we don't have much more to give. Those are the days to remember WHY we started working out in the first place.

The sweat running down our faces is a sign of determination that we won't give up. Fighting the urge to quit while running a mile for time brings us a step closer to our goal. Actively choosing to not let the scale set our mood makes us stronger. Even not finding another excuse to skip out on a workout is progress. This is why we started this journey, to become stronger, healthier and happier...

1-31-2014 Friday Workout

Kettlebell Clinic!!

Warm up: 5 minute Jump Rope, Oiling the Joints

Practice technique for Kettlebell exercises such as Russian swings, American swings, Cleans, Clean and Press, and Turkish Get Ups.

WOD: 5 min AMRAP

- KB swings (Russian)

1-29-2014 Wednesday Workout

This one was patterned after The 12 Days of Christmas. 1, then 2-1, then 3-2-1, then 4-3-2-1, and so on! So, the first round will be 1 Burpee, the second round is 2 Turkish Get Ups + 1 Burpee, round three is 3 Wall Balls + 2 Turkish Get Ups + 1 Burpee and so on until the last round, starting with 12 Pull ups, is done.

Warm up: Oiling the joints

WOD: For Time

1 Burpee
2 Turkish Get Ups
3 Wall Balls
4 Push Presses
5 KB swings (American)
6 Box Jumps / Steps
7 Double Unders
8 Medicine Ball Cleans
9 Lunges (each side)
10 OH Squats
11 Push ups
12 Pull ups

Just for Fun: 100 Sit ups

1-27-2014 Monday Workout

Happy Monday!!

Warm up: 
3 sets of: Lunges across the floor and back, 15 sit ups, lunges across the floor and back, 15 push ups

WOD: 21 - 15 -9 For Time

Run 400 m
21 KB OH swings
21 Squats
21 Burpees

Run 400 m
15 KB OH swings
15 Squats
15 Burpees

Run 400 m
9 KB OH swings
9 squats
9 burpees

Just for Fun: 25 side v-ups, 50 v-ups, 25 side v-ups

1-24-2014 Friday Workout

Here's a great WOD to keep you warm today!

Warm up: Oiling the joints

WOD: 3 rounds of 1 minute each of the following:

Wall Balls
KB swings (Russian)
Burpees
DB Push Press
Jumping Jacks

1 minute rest between sets

JFF: 100 sit ups

1-22-2014 Wednesday Workout

Kickboxing for class today!!!

Warm up: 5 min jump rope

Kickboxing:

3 minute sets of jab, cross, hook, front kicks and round kicks in different combinations. Also squats, sit ups, side v-ups and chinnies.

1 minute rest between sets.

Just for Fun: 400 run

 

 

1-20-2014 Monday Workout

Warm up: Run 400 m

WOD: For Time

50 Wallballs
50 Push ups
50 Jumping Jacks
50 KB swings (Russian)

Just for Fun: 50 Mountain climbers

1-17-2014 Friday Workout

Happy Friday!!

Warm up: Run 1/2 mile

WOD: Do each exercise for 1 min, then 45 sec, 30 sec and 15 sec.

* Burpees
* Push ups
* Squats
* V-Ups

Just for Fun: Run 1/2 mile for time.

1-15-2014 Wednesday Workout

BEAR Complex with Bear Crawl! The bear crawl adds a little extra 'fun"...


Warm up: Run 1/2 mile

WOD:  Partner WOD - 6 sets ( 1:30 min / 1:30 min)

Partner A:
- Power Clean
- Front Squat
- Press
- Back Squat
- Down

Partner B:
- Bear Crawl

Just for Fun: 100 chinnies

1-13-2014 Monday Workout

Tabata Monday!!!

Warm up: Run 400 m

WOD: Tabatas (20 sec on/10 sec off)

8 rounds of squats
8 rounds of pushups
8 rounds of v-ups
8 rounds of lunges

Just for Fun: Plank for time

1-10-2014 Friday Workout

Kettlebell Fun!!

Warm up: Oiling the joints

WOD: 5 RFT

10 KB Swings (Russian)
1 Squat with kettlebell
15 KB Swings (Russian)
2 Squats with kettlebell
25 KB Swings (Russian)
3 Squats with kettlebell

Rest for 30 - 60 sec

50 KB Swings (Russian)

3 minute rest

1-8-2014 Wednesday Workout

Working our whole bodies today with this "fun" workout. It looked so easy on the board...

Warm up: Mobility drills

Partner WOD:  8 sets

* Thrusters (65 lbs )
* Burpees

Partner A does as many thrusters as possible for 1 minute, while Partner B does as many burpees as possible for 1 minute. Switch.

Continue until all 8 sets are done.

Just for Fun: 100 situps

1-6-2014 Monday Workout

A nice little workout to warm us up this chilly Monday!

Warm up:
High knees, Buttkickers, Inchworms, Shuffle squats - 3 times across the floor

WOD:
3 min. AMRAP with 1 min rest in between - 5 rounds

* 3 Woodchoppers
* 6 Med ball sit ups
* 9 Squats

Just For Fun: Squat hold

Just a thought...

1-3-2014 Friday Workout

Friday's SWEAT workout...It was a good one!!

100 Double Unders

then

5 RFT

10 DB Deadlifts
10 DB Front Squats
10 Pike Pushups OR Handstand pushups

then

100 Double Unders

1-1-2014 Happy New Year Workout

It's a New Year!!  Time to make plans and get moving on some new and exciting goals!!  We started out the year with a fabulous workout.  2014 is going to fly by, so why not get started today? Let's rock it!


Happy New Year Workout
1-1-2014

Warmup:  1/2 mile run

WOD:
31 American KB Swings
28 Wall Balls
31  Jumping Pullups
30 V-Ups
31 OH Squats
30 Pushups
31 Power Cleans
31 Box Jumps (or Step Ups)
30 Lunges
31 Burpees
30 Squats
31 Double Unders

Just For Fun:  1/2 mile run

It was a great, big, sweaty mess!!  And tons of fun!