WOD, Sun. May 30/Mon. May 31

Since Monday is a holiday, I have posted the workout a day early for your convenience.

For this WOD, you will be doing 7 rounds of the following exercises for a time. Time yourself from start to finish (you may take rest as you need to, but the idea is to finish it as fast as possible - still with proper technique). Once you have completed the workout, please email me your time so I may record them for future reference. Hope everyone enjoys the holiday!!!

7 rounds for a time of:

7 Thrusters
7 Burpees
7 Jump squats
7 Sit ups
7 Pull ups (you can do jump pull ups)
7 Deadlift
7 Bent over row

WOD, Fri. May 28

Part 1:
20 walking lunges, 12 mountain climbers, 12 split squats
20 walking lunges, 9 mountain climbers, 9 split squats
20 walking lunges, 6 mountain climbers, 6 split squats
20 walking lunges, 3 mountain climbers, 3 split squats

1 min rest

20 dips, 3 push ups, 3 kettle bells
20 dips, 6 push ups, 6 kettle bells
20 dips, 9 push ups, 9 kettle bells
20 dips, 12 push ups, 12 kettle bells

Part 2:
50 regular crunches
50 bicycle
50 toe touch
50 right side
50 left side
50 plyo ball

WOD, Wed. May26

AMRAP in 25 minutes

5 Pull ups
10 Push ups
20 Box jumps
40 Single leg squats (20 each leg)

If you do not have access to a plyo box for the jumps, use the stairs and jump to the second step. For the single leg squats, pick a point on the ground/wall and focus on it to aid in balance...concentrate on using your core to keep you stable as well.

WOD, Mon. May 24

18-12-6 reps of

Bench pull-ups
Back squats
Tricep push downs
Push press

Start with a light weight and good form. Increase weight for each round WHILE maintaining good form. Finish with a weight that will make you struggle.

WOD, Fri. May 21

4 Rounds of

400 Meter Run (as fast as you can go)
25 crunches

Each round is on 4 minutes.




Feel free to post any comments, questions, concerns, or suggestions you may have regarding the workouts. Hope everyone is enjoying them so far!!

WOD, Wed. May 19

This workout follows the song, "12 Days of Christmas". The first round you will do 1 decline pushup. The second round you will do 2 squats and 1 decline pushup. For round 3: 3 burpees, 2 squats and 1 decline pushup. Follow the same pattern all the way up to 12.

1, 2-1, 3-2-1, 4-3-2-1 … 12-11-10-9-8-7-6-5-4-3-2-1

1 Decline pushup (feet higher than arms)
2 Squats
3 Burpees
4 Skull crushers
5 Step ups per leg
6 Crunches
7 Kettle bells
8 Mountain Climbers
9 Upright rows
10 Lunges
11 Dips
12 Situps

After workout:
4 x (50 plyo ball abs and 25 back extensions)

WOD, Mon. May 17

You will need a deck of cards - take out the jokers and shuffle. Each suit has an assigned exercise. Flip over first card and do corresponding number and exercise. Go right into second card after first is completed. Flip through entire deck (52 cards).

Cards 2 – 9: Do the #
Cards 10 – King: Double card (J-22, Q-24, K-26)
Ace: Run 300m

Hearts: Jumping jacks
Diamonds: Pushups
Spades: Bicycle crunches
Clubs: Split squats

WOD, Fri. May 14

Part1:
5 rounds of

Bench
Back extensions
Bent over rows (make sure you're squeezing your shoulder blades together)
Lunges with weight

Round 1: 10 reps
Round 2: 5
Round 3: 15
Round 4: 5
Round 5: 10
Increase weight each round

Part 2:
4 x Flutter kicks (legs 6 inches off the ground)on 1 minute (45 sec. on/15 off)

WOD, Wed. May 12

Warm up:

1 minute jump rope
100 crunches

Main workout:

Tabata - Each exercise will be done 6 times on 30 seconds: 20 seconds on/10 seconds rest.

Air squats
Stabilizers (2 front, 2 right side, 2 left side)
Dips
Frog hops
Wall ball or thrusters (if no access to a medicine ball)


Do not forget to breathe during the 20 seconds, especially during the stabilizers. The more you breathe, the more beneficial the workout will be.


I have added the cross fit link under the "Links of Interest" tab for exercise demos if anyone has a question regarding technique. Enjoy!

Workout of the Day (WOD), Mon. May 10

As Many Reps As Possible (AMRAP) in 20 minutes

200 Meter Run
10 Pushups
10 Jump squats
15 Triceps
15 Bicep curls
20 Step ups (10 each leg)


After workout:
8 x 25 abs (mix it up)

Be cautious… as you complete the exercises, do not sacrifice form for speed.

"No student ever attains very eminent success by simply doing what is required of him; it is the amount and excellence of what is over and above the required that determines the greatness of ultimate distinction." - Charles Kendall Adams