2019-02-19 -- Dice Scream, You Scream

Meet upstairs at 4:10 p.m.

WOD: DICE SCREAM, YOU SCREAM

Partner WOD. 20 minutes.

One six-sided die. One partner rolls. The other does:

1 = 10 incline pushups, one leg in the air [ demo here ]
2 = 5 "corn on the cob" pullups with band assist [ demo here ]
3 = 10 situps
4 = BOTH partners run down four flights of stairs, back up to gym
5 = 10 goblet squats on bosu ball [ demo here ]
6 = 6 leaping burpees

BUYOUT:
All participants hold a wall-sit in the hallway outside the gym for 2 minutes. During this 2 minutes, participants take turns running one-at-a-time to the other end of the hallway and then running back and returning to the wall-sit. Continue trading off on the running until 2 minutes are up.

2019-02-14 -- Valentine's Day Deck of Cards

Meet upstairs at 11:15 a.m. or 4:10 p.m.

WOD: DECK OF CARDS

Get a deck of cards, or this app.

The suit is the exercise. The number is the number of reps. 

This time around, face cards = 10 reps. Aces = 11 reps.
____________

Hearts = pushups

Diamonds = situps

Clubs = KBS

Spades = squats

1st Joker = 10 burpees

2nd Joker = 4 laps of atrium

3rd Joker = 5 pullups

2019-02-12 -- Jacks 'n' Ladders

Meet upstairs at 11:15 a.m. or 4:10 p.m.

WOD: JACKS 'N' LADDERS

100 jumping jacks, then:

6 ROUNDS:
• 5 pullups
• 10 sumo deadlift high pulls with bar or kettlebell [ demo here ]
• 20 situps
• 10 supermans [ demo here ]
• 5 chin-ups
• 30 seconds rest

Then:
100 jumping jacks

2019-01-31 -- Pick One

Meet upstairs at 11:15 a.m.

Pick one of these two options. That's your WOD for today.
________

OPTION 1: OBSTACLE COURSE TRAINING

4-6 rounds of:

• ¼ mile on treadmill
• 5 pullups
• 10 pushups
• 15 squats

________

OPTION 2: THRUSTER + DEADLIFT + MTN-CLIMBER LADDER

500 meter row

4 thrusters
4 deadlifts
20 mountain climbers

1 minute rest

8 thrusters
8 deadlifts
20 mountain climbers

1 minute rest

12 thrusters
12 deadlifts
20 mountain climbers

1 minute rest

8 thrusters
8 deadlifts
20 mountain climbers

1 minute rest

4 thrusters
4 deadlifts
20 mountain climbers

2019-01-29 -- CrossFit for Runners

Meet upstairs at 1610.

Pulling together a routine from this series of Runner's World videos....

WOD -- 3 ROUNDS:

• 10 pullups (or ring-rows)
• 10 toes to bar (or knees to elbows)
• 10 box-jumps
• 10 deadlifts
• 10 squats w/ mutt bars
• 15 kettlebell swings
• 20 butterfly sit-ups
• 60 single-unders
• Run building loop (approx. 400m) or run around the 4th-floor atrium

2019-01-22 -- Ladder to Situps

Meet upstairs at 11:15 a.m.

WARMUP:
Stretch
100 jumping jacks
Stretch some more

WOD: LADDER

20 pullups
40 pushups
60 squats
100 med-ball situps
60 squats
40 pushups
20 pullups

100 jumping jacks

Scale reps/exercises as necessary.

2018-12-06 (morning) -- Six Rounds of Fun

Meet upstairs at 11:15 a.m.

WARMUP:

100 jumping jacks

10 slow full squats

Spider-Man walk

WOD:

6 ROUNDS:

:30 sprint on stationary bike

12 barbell pushup/rows [ demo here ]

12 squats

12 reps of "kettlebell around the world" [ demo here ]

1 minute rest

Because we only have 2 bikes, participants may need to stagger starting positions.