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