2018-06-25 -- Dice Station Zebra

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: DICE STATION ZEBRA

Partner WOD. Two teams. 20 minutes.

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

1 = BOTH teams run 2 laps of atrium

2 = 10 situps

3 = 5 toes to bar

4 =  10 pushups

5 = 10 kettlebell swings

6 = 6 burpee jacks [ demo here ] [ add a pushup for extra suck ]

BUYOUT:
Roll the dice. All particpants do DOUBLE the number of reps of whatever exercise turns up.

2018-06-19 -- 17-Minute AMRAP

WARMUP:
PVC / stretch / active warmup

WOD: 17-MINUTE AMRAP

For 17 minutes, do as many reps as possible of the following: 

• Run 200m

• 10 wall-balls

• 10 burpees

• 5 pull-ups

2018-06-05 -- 'The Lyndie Challenge'

Meet upstairs at 1610.

WARMUP: 
PVC/stretch

WOD: THE LYNDIE CHALLENGE

Today's workout is inspired by fellow employee Lyndie, who did her first CrossFit workout at Iron Valley CrossFit recently. This is a modification of her WOD.

Run 400m circuit of building

1 min. kettlebell snatches
1 min. squats
1 min. med-ball cleans
1 min. jumping lunges [ demo here ]
1 min. burpees
1 min. plank
1 min. box-jumps
1 min. hand-release pushups

Run 400m circuit of building

1 min. kettlebell snatches
1 min. squats
1 min. med-ball cleans
1 min. jumping lunges [ demo here ]
1 min. burpees
1 min. plank
1 min. box-jumps
1 min. hand-release pushups

Run 400m circuit of building, make a stop at the lower parking-lot gym and do 5 pull-ups before running back upstairs