WOD 9/15/2011

Warmup:

Burpees :)

Workout:

Bottom-to-bottom Tabata Squats

20 seconds work, followed by 10 seconds 'rest' in the bottom position. Score is your worst round.

Post score to comments.

WOD 9/14/2011

AMRAP 10

5 Pushups

10 Squats

15 Situps

Post Rounds completed, plus reps in last incomplete round, to comments.

WOD 9/13/2011

Warmup:

Finger-walk out to plank, hold plank 10 seconds, finger-walk back 5 x

Pushups: 5x5 in counts of 1, 2, 3, 4, 5

Workout:

4 Rounds for time: Run 200m

30 Squats

15 Leg Raises

How good is your handstand? (You've seen mine, so you know I'm no rock star :)

Sunday Challenge

Today's challenge is going to be different. Rather than skill work, we're going to participate in a CrossFit tradition, which is to do a workout in memory of fallen heroes.

On September 11, 2001, while the towers of the world trade center were still standing, firefighters climbed 110 stories in full gear in an attempt to rescue as many people as possible. Many of those firefighters never made it back to the ground. Today, instead of skill work, this is a workout in their honor.

"110"

11 Rounds for time:

10 Chair Step-ups with as much weight as you can fit into your backpack

10 Pushups wearing the pack

10 Walking Lunges wearing the pack

10 Standing Toe Touches (straight legs) wearing the pack

Post time to comments.

What would you do in your last hour?

WOD 9/8/2011

Option 1, if outside:

5 Rounds for time:

100m Run

20 Burpees

Option 2, if inside:

In teams of 4:

200 Burpees

One person works at a time, doing sets of 10 reps, rotating around the group. While the one person is working, the other three hold a plank.

Post time to comments.

WOD 9/7/2011

I just couldn't let you all go without having everyone experience the wonders of tabata workouts.

Enjoy :)

For reps:

Pushups-8 rounds of 20 seconds work, followed by 10 seconds rest

Squats-8 rounds of 20 seconds work, followed by 10 seconds rest

Situps-8 rounds of 20 seconds work, followed by 10 seconds rest

Your tabata score is your lowest score for each movement. Combine all three movements for a total score.

Post score to comments.

WOD 9/3/2011

Now that Band Camp is over, students are welcome at the Saturday workouts. Beware: we're getting tougher :)

Warmup:

Wrist mobility

Static Holds

Jump Rope

4 Rounds for time:

100 meters Waiter's Walk with 15, 25, or 35 pounds

30 Situps

Alternate arms each round on the Waiter's Walk

Post time to comments.