2018-10-31 -- Five Quick Rounds

Meet upstairs at 1610

WARMUP:
500m Row

WOD:

5 rounds as fast as possible of:

• 15 air squats
• 15 sit ups
• 10 push ups
• 5 pull ups
• 5 burpees

BUYOUT:
Run one building loop (about 400m)

2018-10-25 -- Three Quick Rounds

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

WARMUP:
500m Row

WOD:

3 rounds as fast as possible of:

15 air squats
15 sit ups
10 push ups
5 pull ups
5 burpees

2018-10-23 -- Jump/Push/Pull

WOD: JUMP / PUSH / PULL

½ mile run on treadmill (or 4 minutes brisk cardio)

followed by 6 rounds of:
• 10 push-up / dumbbell rows [ demo here ]
• 10 box jumps

½ mile run on treadmill

2018-10-18 -- Cardio Hell

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

WARMUP:
• Stretching
• 100 Double unders
• 100 Jumping jacks

PARTNER WOD: CARDIO HELL

Partner up in teams of two. One person does exercise while the other does the other exercise, then switch. Each set should take no more than 6 minutes.

(Example: Team Member 1 rows while Team Member 2 does pushups, then switch before moving to next set.)

1 ROUND:
• 500m row / Pushups
• Run down-up stairwell / box-jumps
• Farmer carry down and back in hallway x 2 / pull-ups
• .20 mile treadmill run / sit-ups
• 25 lunges / burpees

BUYOUT:
Run stairs: down and up

2018-10-16 -- CrossFit for Runners

Meet upstairs at 1610.

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)