Today is the LAST WOD before Christmas!
Here is your challenge -
CREATE YOUR OWN WOD! As a bonus, wear either your Black and Gold CrossFit t-shirt or your WOD for Warriors shirt and take a picture of you either before, during, or after the WOD. Bonus, bonus points if you make it a holiday theme or utilize any Christmas props! Email your fabulous picture to: christina.grim@gmail.com and then we will upload it to the blog for a special Christmas post!!
Post to comments the WOD you created, your time, AND what you want Santa to bring you tomorrow!!!
MERRY CHRISTMAS to you all!!
Sunday, December 23, 2012
Thursday, December 20, 2012
Friday, 21 DECEMBER 2012
It's Friday, make sure you finish off the week in style...only 4 days until Christmas (1 x WOD!)
5 rounds for time
20 x double-unders (3:1 single-under scale or 2:1 jumping jacks)
15 x front squats (scale = unweighted air squats)
10 x shoulder press (scale = lighter dumb bells or 2:1 overhead claps if you don't have weights)
5 x burpee broad jumps (do a burpee and then jump with both feet as far as you can in front of you)
Post time to comments.
5 rounds for time
20 x double-unders (3:1 single-under scale or 2:1 jumping jacks)
15 x front squats (scale = unweighted air squats)
10 x shoulder press (scale = lighter dumb bells or 2:1 overhead claps if you don't have weights)
5 x burpee broad jumps (do a burpee and then jump with both feet as far as you can in front of you)
Post time to comments.
Tuesday, December 18, 2012
Wednesday, 19 DECEMBER 2012
Today's WOD will be a tough one, so scale as needed!!
21-15-9 reps of:
Pull-ups (indoor sub: bent over dumb bell rows: 1 rep each arm = 1 rep complete!)
Kettlebell swings
Weighted walking lunges (hold your kettlebell to your chest; scale = unweighted)
Run 1 lap after each round (indoor sub = 75 jumping jacks)
NOTE: The rep scheme of this WOD goes: 21 x pull-ups, 21 x kettlebell swings, 21 x lunges, then run 1 lap. Next round is 15 of each exercise followed by a lap. Final round is 9 of each and ends with the run.
Post time to comments.
21-15-9 reps of:
Pull-ups (indoor sub: bent over dumb bell rows: 1 rep each arm = 1 rep complete!)
Kettlebell swings
Weighted walking lunges (hold your kettlebell to your chest; scale = unweighted)
Run 1 lap after each round (indoor sub = 75 jumping jacks)
NOTE: The rep scheme of this WOD goes: 21 x pull-ups, 21 x kettlebell swings, 21 x lunges, then run 1 lap. Next round is 15 of each exercise followed by a lap. Final round is 9 of each and ends with the run.
Post time to comments.
Sunday, December 16, 2012
Monday, 17 DECEMBER 2012
Happy Monday everyone! We (Christina and I) are heading out on leave on Monday afternoon and won't return until the New Year!! We will be doing WODs with Mickey Mouse at Disney!! I will post workouts for this entire week, but I likely won't have any internet access (or time) to post workouts the following week. That being said, you all should still find a way to break a sweat AT LEAST 3 times a week if not more!! Christina has fallen off the wagon due to a nasty cold and the colder weather, but she will be back after it in January!!! At least that's my New Year's Resolution ;-) If she doesn't start again in the New Year, I will ask you ladies to do an intervention, kidnap her, and force her to do burpees in the snow!!
AMRAP 15
Run 200 meters (100 meters down, 100 meters back) (indoor sub = 50 x jumping jacks)
9 x box jumps (indoor sub = step-ups on your stairs)
18 x push-ups (try to do them all without your knees on the ground! Get the full range of motion - chest touches the ground and then arms fully locked out at the top!! Rest as needed! Scale = knee push-ups)
27 x sit-ups
Post number of rounds completed to comments.
AMRAP 15
Run 200 meters (100 meters down, 100 meters back) (indoor sub = 50 x jumping jacks)
9 x box jumps (indoor sub = step-ups on your stairs)
18 x push-ups (try to do them all without your knees on the ground! Get the full range of motion - chest touches the ground and then arms fully locked out at the top!! Rest as needed! Scale = knee push-ups)
27 x sit-ups
Post number of rounds completed to comments.
Thursday, December 13, 2012
Friday, 14 DECEMBER 2012
Happy Friday everyone!
5 rounds for time:
5 x burpees
10 x pull-ups
15 x dumbbell shoulder press
20 x double-unders (60 x singles or 45 x jumping jacks)
Post time to comments.
5 rounds for time:
5 x burpees
10 x pull-ups
15 x dumbbell shoulder press
20 x double-unders (60 x singles or 45 x jumping jacks)
Post time to comments.
Tuesday, December 11, 2012
Wednesday, 12 DECEMBER 2012
The weather is supposed to be a bit warmer, so hopefully it is warm enough!
AMRAP 20
Run 3 laps (indoor sub = 100 double-unders or 300 singles or 200 jumping jacks)
12 x front squats (with weighted object of choice)
24 x weighted sit-ups (put weight on your chest underneath your chin)
Post number of rounds complete to comments.
AMRAP 20
Run 3 laps (indoor sub = 100 double-unders or 300 singles or 200 jumping jacks)
12 x front squats (with weighted object of choice)
24 x weighted sit-ups (put weight on your chest underneath your chin)
Post number of rounds complete to comments.
Sunday, December 9, 2012
Monday, 10 DECEMBER 2012
Happy Monday everyone! After the crushing loss to Navy...we need a workout to help us cope!!!
3 rounds for max reps of:
1 minute sit-ups
1 minute push-ups
1 minute air squats
1 minute pull-ups (indoor sub bent over dumb bell row)
1 minute box jumps
Rest 1 minute
NOTE: Keep a running total of reps per round and then write it down during the 1 minute rest.
Post total number of reps per round to comments.
3 rounds for max reps of:
1 minute sit-ups
1 minute push-ups
1 minute air squats
1 minute pull-ups (indoor sub bent over dumb bell row)
1 minute box jumps
Rest 1 minute
NOTE: Keep a running total of reps per round and then write it down during the 1 minute rest.
Post total number of reps per round to comments.
Thursday, December 6, 2012
Friday, 7 DECEMBER 2012
Go Army, Beat Navy!!! The big game is tomorrow, so be sure to cheer on the Army team!!! If you are going to the game, make sure you get this workout in before you go!!!
AMRAP 15
9 x kettlebell swings
9 x front squats (holding kettlebell or weighted object of choice)
9 x dips
Run 1 lap (indoor sub = 60 double-unders or 75 jumping jacks)
Post number of rounds complete to comments.
AMRAP 15
9 x kettlebell swings
9 x front squats (holding kettlebell or weighted object of choice)
9 x dips
Run 1 lap (indoor sub = 60 double-unders or 75 jumping jacks)
Post number of rounds complete to comments.
Tuesday, December 4, 2012
Wednesday, 5 DECEMBER 2012
This one should be a nice challenge!!
For time -
25 x push-ups
50 x double-unders (3:1 single-under scale or 1:1 tuck jumps)
50 x air squats (don't cheat yourself - full range of motion!!)
50 x box step-ups (1 step = 1 rep)
50 x sit-ups
25 x push-ups
Post time to comments.
For time -
25 x push-ups
50 x double-unders (3:1 single-under scale or 1:1 tuck jumps)
50 x air squats (don't cheat yourself - full range of motion!!)
50 x box step-ups (1 step = 1 rep)
50 x sit-ups
25 x push-ups
Post time to comments.
Sunday, December 2, 2012
Monday, 3 DECEMBER 2012
Welcome back from the weekend! The weather is supposed to be nice, so enjoy it!!
3 rounds for time
Run 2 laps (indoor sub = 80 x double-unders or 100 x jumping jacks)
15 x box jumps (indoor sub = 2:1 box step-ups in your house)
10 x burpees
5 x pull-ups (indoor sub = bent over rows w/ 5 rows per side)
Post time to comments.
3 rounds for time
Run 2 laps (indoor sub = 80 x double-unders or 100 x jumping jacks)
15 x box jumps (indoor sub = 2:1 box step-ups in your house)
10 x burpees
5 x pull-ups (indoor sub = bent over rows w/ 5 rows per side)
Post time to comments.
Subscribe to:
Comments (Atom)