Come on People!

3 rounds for time:
50 Sumo Deadlift High Pulls - 45lbs (simulates a 500 meter row)
50 Wall Ball 10lbs women/20lbs men

Post time to comments.

Saturday at the Park

For time:
Run 400 m
15 pull-ups
Run 400 m
12 pull-ups
Run 400 m
9 pull-ups

Post time to comments.

Breathing Ladder

It's time for a breathing ladder!

Bell swings 1-> 15->1
Women use 30-35 pounds
Men use 50-55 pounds

Post time to comments.

For Eleanor

We met Kendra's sister Eleanor on the weekend and did this workout with her:

Three rounds for time:
Overhead lunges w/30lbs for 50 feet
21 burpees

Post time to comments.

For overhead walking lunges, hold barbell overhead with wide grip and keep shoulders engaged; trailing knee kisses the ground.

Moving Day

Your WOD assignment is to come over to Aaron & Robin's house and deadlift some boxes... starting at 9:00 am.

Kendra's Birthday WOD

For Kendra... since Good Mornings are her favorite:

3 rounds for time of:
30 Walking lunges
50 Air Squats
30 Good Mornings w/45lbs

Post time to comments.

(Adapted from CrossFit.com 070516)

Sit-ups

Check out Sombra's explanation (with pictures) of the new situps:

http://www.homeschoolblogger.com/MoreLittleWilsons

Under "May 16 Situps"... can you do 100?

Team Colorado WOD

15-12-9 rep rounds of:
Wall Ball w/10lbs
Box Jump
Push Press 45lbs women/65lbs men
Burpees
High Pulls 45lbs women/65lbs men

One person at each station, rotate when last person done.

Post team time to comments.

CrossFit Seminar

WOW - I met Annie and Nicole! They were both so nice. Annie's baby girl is the same age as Sarah, 8 months old. The certification seminar was awesome and I would totally go again. Go to CrossFit's main page and look for us in the group photo on their Monday posting. Everything was amazing, from the classroom lectures to the hands-on practice to the team workouts. Aaron and I are now both Level I CrossFit-certified trainers. Watch out!! LOLOLOL! And yes my face is red because we took this picture after I'd just done a workout. Come to our house Tuesday evening to try out the team workout we learned in Colorado.

"No Excuses"

4 exercises: Burpees, Pull-ups, Squats, Push-ups
(If you can't do one of these, you could substitute sit-ups or bell swings, be creative)

First round, 60 seconds of each
Second round, 45 seconds of each
Third round, 30 seconds of each
Fourth round, 15 seconds of each

Total = 10 minutes

No rest between rounds or exercises.

Divide into two groups, so you can time and count reps for each other.

Post total number of reps to comments.

Interval Challenge Part II

4:00 @ Kendra's house

6 rounds for time (that's right, SIX!):

6 burpees
24 squats
12 push-ups
200 m sprint (measure out 100 m and run there and back)

Post time to comments.

"Deck of Cards" Playground

7:00 pm at the school yard

Aces = 11
Face cards = 10
#2-9 = number value

Hearts = push-ups
Diamonds = sit-ups
Spades = burpees
Clubs = squats
Jokers = 25 pull-ups

This is a group workout, everyone moves on to the next card together.

Rest Day

"Jonesworthy"

7:00 pm at the school yard

Full Jonesworthy:
Squats 80-64-50-32-16-8
Swings 40-32-25-16-8-4
Pull-ups 20-16-12-8-4-2

3/4 Jonesworthy:
Squats 60-48-36-24-16-8
Swings 30-24-18-12-8-4
Pull-ups 15-12-9-6-4-2

1/2 Jonesworthy:
Squats 40-32-25-16-8-4
Swings 20-16-12-8-4-2
Pull-ups 10-8-6-4-2-1

Choose your level and write out your numbers. Bring a weight to use for the bell swings, preferably a 30 pound dumbell for women, 45 pounds for men. Make modifications for yourself, as needed. Someone bring a timer and everyone can go at the same time, pull-ups on the monkey bars.

Post time to comments.

Sweet Sunday

Complete as many rounds in twenty minutes as you can of:

15 barbell Thrusters (45lbs women/65lbs men)
21 Jumping pull-ups

Post number of rounds to comments

OR "Cora Plus" 3 rounds for time

"Gracie"

For time: 15-12-9 reps of
Clean & Jerk 50% BW
Pull-ups

"Gates of Fire"

50 sit-ups
50 push-ups
100 front squats (45lbs women/65lbs men)
50 push-ups
50 sit-ups

Yes, this is a repeat from our "300" week!
I warned you it would be coming up again soon.

Post time to comments. Compare to March 13.

From Capital CrossFit in Ottawa, Ontario.

Fitness Test 1

It's the first of the month and time to repeat Fitness Test 1.
Let's see how we've improved!

One minute each of: pull-ups, push-ups, sit-ups, squats,
with one minute rest in between each exercise.

Compare to April 3 and March 2.

Post scores to comments.

Bonus = Burpee Race
(I am, of course, adding the bonus after the workout...
or else you guys wouldn't have shown up!)