WARMUP:
PVC/stretch
WOD: THREE 6-MINUTE AMRAPS
6 min. AMRAP #1:
For 6 minutes, do as many reps as possible of:
• 10 Burpees
• 10 med ball over shoulder
• 100m row
1-2 minute rest, then:
6 min. AMRAP #2:
For 6 minutes, do as many reps as possible of:
• 14 push-press
• 14 Mtn climbers
• 14 kettlebell swings
1-2 minute rest, then:
6 min. AMRAP #3:
For 6 minutes, do as many reps as possible of:
• 12 box jumps
• 12 pushups
• 100 single-unders
Run downstairs for:
BUYOUT -- 3 MINUTES:
Partner up.
One person does a wall-sit while holding a 20-lb. medicine ball.
The other partner does 3 jump squats.
Pass off the medicine ball and switch.
Continue this back-and-forth for 3 minutes.
Tuesday, July 31, 2018
Monday, July 16, 2018
2017-07-16 -- Ladder
Meet upstairs at 1610.
WARMUP:
PVC/stretch
WOD: LADDER
10 push-jacks
15 wall-balls (run down to downstairs gym to perform, then back upstairs)
20 kettlebell swings
25 toes to bar
30 jumping jacks
35 situps
40 burpees
35 situps
30 jumping jacks
25 toes to bar
20 kettlebell swings
15 wall-balls (run down to downstairs gym to perform, then back upstairs)
10 push-jacks
WARMUP:
PVC/stretch
WOD: LADDER
10 push-jacks
15 wall-balls (run down to downstairs gym to perform, then back upstairs)
20 kettlebell swings
25 toes to bar
30 jumping jacks
35 situps
40 burpees
35 situps
30 jumping jacks
25 toes to bar
20 kettlebell swings
15 wall-balls (run down to downstairs gym to perform, then back upstairs)
10 push-jacks
Tuesday, July 10, 2018
2018-07-10 -- The Dice Harvest
Meet upstairs at 1610.
WARMUP:
PVC/stretch
WOD: THE DICE HARVEST
Partner WOD. Two teams. 20 minutes.
One six-sided die. One partner rolls. The other does:
1 = 10 pushups
2 = 10 leg-lifts w/ hip-raise [ demo here ]
3 = 10 kettlebell snatches (5 each side)
4 = BOTH teams run down and up 4 flights of stairs
5 = 6 toes to bar
6 = 10 push-press (with bar or dumbells)
BUYOUT:
Roll the dice. All particpants do DOUBLE the number of reps of whatever exercise turns up.
WARMUP:
PVC/stretch
WOD: THE DICE HARVEST
Partner WOD. Two teams. 20 minutes.
One six-sided die. One partner rolls. The other does:
1 = 10 pushups
2 = 10 leg-lifts w/ hip-raise [ demo here ]
3 = 10 kettlebell snatches (5 each side)
4 = BOTH teams run down and up 4 flights of stairs
5 = 6 toes to bar
6 = 10 push-press (with bar or dumbells)
BUYOUT:
Roll the dice. All particpants do DOUBLE the number of reps of whatever exercise turns up.
Monday, July 9, 2018
2018-07-09 -- The Lyndie Challenge (Variation)
Meet upstairs at 1610.
WARMUP:
PVC/stretch
WOD: THE LYNDIE CHALLENGE (VARIATION)
Today's workout is once again inspired by fellow employee Lyndie, who did her first CrossFit workout at Iron Valley CrossFit not too long ago. This is another modification of her WOD.
Run 400m circuit of building
1 min. kettlebell swings
1 min. squats
1 min. med-ball cleans
1 min. situps
1 min. jumping lunges
1 min. plank
1 min. box-jumps
1 min. pushups
Run 400m circuit of building
1 min. kettlebell swings
1 min. squats
1 min. med-ball cleans
1 min. situps
1 min. jumping lunges
1 min. plank
1 min. box-jumps
1 min. pushups
WARMUP:
PVC/stretch
WOD: THE LYNDIE CHALLENGE (VARIATION)
Today's workout is once again inspired by fellow employee Lyndie, who did her first CrossFit workout at Iron Valley CrossFit not too long ago. This is another modification of her WOD.
Run 400m circuit of building
1 min. kettlebell swings
1 min. squats
1 min. med-ball cleans
1 min. situps
1 min. jumping lunges
1 min. plank
1 min. box-jumps
1 min. pushups
Run 400m circuit of building
1 min. kettlebell swings
1 min. squats
1 min. med-ball cleans
1 min. situps
1 min. jumping lunges
1 min. plank
1 min. box-jumps
1 min. pushups
Run 400m circuit of building, make a stop at the lower parking-lot gym and do 5 pull-ups before running back upstairs
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