01.02.2010-Closed for the Weekend

Those looking to get back moving today, here are some options:
AMRAP – 20 minutes:
20 burpees
20 double-unders
4 rounds:
400m run
50 squats
4 rounds:
800m run
Time each round
Rest in between each round (2-4 minutes)
Run, Burpee, Lunge!
5 rounds:
800m run
5 burpees
100 ft. walking lunges
Annie:
50-40-30-20-10
Double-unders
Sit-ups
(or substitute push-ups, squats, lunges, etc.)
4 rounds:
25 lunges
50 squats
25 push-ups
Burping Ivan the Terrible:
Record the # of burpees for each interval and total time
(The burpees are a substitute for double-unders (so either will work).
90 seconds of burpees
50 lunges (stationary-alternating), push-ups, sit-ups
90 seconds of burpees
40 lunges, push-ups, sit-ups
90 seconds of burpees
30 lunges, push-ups, sit-ups
90 seconds of burpees
20 lunges, push-ups, sit-ups
90 seconds of burpees
10 lunges, push-ups, sit-ups
TABATA format:
8 rounds:
20 seconds work/10 seconds rest
Choose your exercises
Don’t forget about the power of bottom-to-bottom squats, as well as holding the push-up in the “up” position for “rest”
FGB format:
3 rounds:
1 minute work of 5 exercises = 5 minutes work
1 minute rest
Choose your exercises
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Post numbers of sit-ups and double-unders
burpee/sit-up
descending/ascending ladder:
15 – 1 reps of burpees/1 – 15 reps of sit-ups
15 burpees/1 sit-up
14 burpees/2 sit-ups
…until you get to 1 burpee and 15 sit-ups
10 push-ups 10 sit ups 10 squats – 10 rounds for time
10 walking lunges, 10 push-ups, 10 rounds for time
100 jumping jacks, 75 squats, 50 push ups, 25 burpees

Those looking to get back moving today, here are some options:
AMRAP – 20 minutes:
20 burpees
20 double-unders
4 rounds:
400m run
50 squats
4 rounds:
800m run
Time each round
Rest in between each round (2-4 minutes)
Run, Burpee, Lunge!
5 rounds:
800m run
5 burpees
100 ft. walking lunges
Annie:
50-40-30-20-10
Double-unders
Sit-ups
(or substitute push-ups, squats, lunges, etc.)
4 rounds:
25 lunges
50 squats
25 push-ups
Burping Ivan the Terrible:
Record the # of burpees for each interval and total time
(The burpees are a substitute for double-unders (so either will work).
90 seconds of burpees
50 lunges (stationary-alternating), push-ups, sit-ups
90 seconds of burpees
40 lunges, push-ups, sit-ups
90 seconds of burpees
30 lunges, push-ups, sit-ups
90 seconds of burpees
20 lunges, push-ups, sit-ups
90 seconds of burpees
10 lunges, push-ups, sit-ups
TABATA format:
8 rounds:
20 seconds work/10 seconds rest
Choose your exercises
Don’t forget about the power of bottom-to-bottom squats, as well as holding the push-up in the “up” position for “rest”
FGB format:
3 rounds:
1 minute work of 5 exercises = 5 minutes work
1 minute rest
Choose your exercises
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Post numbers of sit-ups and double-unders
burpee/sit-up
descending/ascending ladder:
15 – 1 reps of burpees/1 – 15 reps of sit-ups
15 burpees/1 sit-up
14 burpees/2 sit-ups
…until you get to 1 burpee and 15 sit-ups
10 push-ups 10 sit ups 10 squats – 10 rounds for time
10 walking lunges, 10 push-ups, 10 rounds for time
100 jumping jacks, 75 squats, 50 push ups, 25 burpees

Those looking to get back moving today, here are some options:
AMRAP – 20 minutes:
20 burpees
20 double-unders
4 rounds:
400m run
50 squats
4 rounds:
800m run
Time each round
Rest in between each round (2-4 minutes)
Run, Burpee, Lunge!
5 rounds:
800m run
5 burpees
100 ft. walking lunges
Annie:
50-40-30-20-10
Double-unders
Sit-ups
(or substitute push-ups, squats, lunges, etc.)
4 rounds:
25 lunges
50 squats
25 push-ups
Burping Ivan the Terrible:
Record the # of burpees for each interval and total time
(The burpees are a substitute for double-unders (so either will work).
90 seconds of burpees
50 lunges (stationary-alternating), push-ups, sit-ups
90 seconds of burpees
40 lunges, push-ups, sit-ups
90 seconds of burpees
30 lunges, push-ups, sit-ups
90 seconds of burpees
20 lunges, push-ups, sit-ups
90 seconds of burpees
10 lunges, push-ups, sit-ups
TABATA format:
8 rounds:
20 seconds work/10 seconds rest
Choose your exercises
Don’t forget about the power of bottom-to-bottom squats, as well as holding the push-up in the “up” position for “rest”
FGB format:
3 rounds:
1 minute work of 5 exercises = 5 minutes work
1 minute rest
Choose your exercises
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Post numbers of sit-ups and double-unders
burpee/sit-up
descending/ascending ladder:
15 – 1 reps of burpees/1 – 15 reps of sit-ups
15 burpees/1 sit-up
14 burpees/2 sit-ups
…until you get to 1 burpee and 15 sit-ups
10 push-ups 10 sit ups 10 squats – 10 rounds for time
10 walking lunges, 10 push-ups, 10 rounds for time
100 jumping jacks, 75 squats, 50 push ups, 25 burpees

Greetings from DE
Barbara
5 rounds rest 3 minutes between rounds
20 pullups
30 pushups
40 situps
50 squats
46:28
And im still sore from Thursday

Greetings from DE
Barbara
5 rounds rest 3 minutes between rounds
20 pullups
30 pushups
40 situps
50 squats
46:28
And im still sore from Thursday

Greetings from DE
Barbara
5 rounds rest 3 minutes between rounds
20 pullups
30 pushups
40 situps
50 squats
46:28
And im still sore from Thursday

Feeling crummy that I’m not there helping out today Feeling crummier that I’m home baking more flippin cheesecake squares!
Monday can’t come soon enough!
p.s. nice McCoy!

Feeling crummy that I’m not there helping out today Feeling crummier that I’m home baking more flippin cheesecake squares!
Monday can’t come soon enough!
p.s. nice McCoy!

Feeling crummy that I’m not there helping out today Feeling crummier that I’m home baking more flippin cheesecake squares!
Monday can’t come soon enough!
p.s. nice McCoy!

i am still sore from last week, good thing we have a longer brake this weekend. what time do you start monday morning, thinking i’ll come in early.

i am still sore from last week, good thing we have a longer brake this weekend. what time do you start monday morning, thinking i’ll come in early.

i am still sore from last week, good thing we have a longer brake this weekend. what time do you start monday morning, thinking i’ll come in early.

Didn’t check the site earlier but wanted to do something today:
5 rnds for time:
20 PU
20 SU
20 Squats
8:01
I thought of adding more rounds after I finished, but that was as far as the thought got

Didn’t check the site earlier but wanted to do something today:
5 rnds for time:
20 PU
20 SU
20 Squats
8:01
I thought of adding more rounds after I finished, but that was as far as the thought got

Didn’t check the site earlier but wanted to do something today:
5 rnds for time:
20 PU
20 SU
20 Squats
8:01
I thought of adding more rounds after I finished, but that was as far as the thought got

Nice work on getting in those WODs today!

Nice work on getting in those WODs today!

Nice work on getting in those WODs today!