2018-07-31 -- Three 6-Minute AMRAPS (with a 3-Minute Bonus)

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.

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

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.

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

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

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