01.02.2010-Closed for the Weekend

**We are closed this weekend for minor renovations, painting, clean-up etc.**

 

 

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Comments

[J9]

Those looking to get back moving today, here are some options:

AMRAP – 20 minutes:
20 burpees
20 double-unders

4 rounds:
400m run
50 squats

4 rounds:
800m run
Time each round
Rest in between each round (2-4 minutes)

Run, Burpee, Lunge!
5 rounds:
800m run
5 burpees
100 ft. walking lunges

Annie:
50-40-30-20-10
Double-unders
Sit-ups
(or substitute push-ups, squats, lunges, etc.)

4 rounds:
25 lunges
50 squats
25 push-ups

Burping Ivan the Terrible:
Record the # of burpees for each interval and total time

(The burpees are a substitute for double-unders (so either will work).

90 seconds of burpees
50 lunges (stationary-alternating), push-ups, sit-ups
90 seconds of burpees
40 lunges, push-ups, sit-ups
90 seconds of burpees
30 lunges, push-ups, sit-ups
90 seconds of burpees
20 lunges, push-ups, sit-ups
90 seconds of burpees
10 lunges, push-ups, sit-ups

TABATA format:
8 rounds:
20 seconds work/10 seconds rest
Choose your exercises

Don’t forget about the power of bottom-to-bottom squats, as well as holding the push-up in the “up” position for “rest”

FGB format:
3 rounds:
1 minute work of 5 exercises = 5 minutes work
1 minute rest

Choose your exercises

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post numbers of sit-ups and double-unders

burpee/sit-up
descending/ascending ladder:
15 - 1 reps of burpees/1 - 15 reps of sit-ups
15 burpees/1 sit-up
14 burpees/2 sit-ups
...until you get to 1 burpee and 15 sit-ups

10 push-ups 10 sit ups 10 squats – 10 rounds for time

10 walking lunges, 10 push-ups, 10 rounds for time

100 jumping jacks, 75 squats, 50 push ups, 25 burpees

[McCoy]

Greetings from DE

Barbara
5 rounds rest 3 minutes between rounds
20 pullups
30 pushups
40 situps
50 squats

46:28

And im still sore from Thursday

[Kat]

Feeling crummy that I'm not there helping out today :( Feeling crummier that I'm home baking more flippin cheesecake squares!

Monday can't come soon enough!

p.s. nice McCoy!

[dp]

i am still sore from last week, good thing we have a longer brake this weekend. what time do you start monday morning, thinking i'll come in early.

[Chaz]

Didn't check the site earlier but wanted to do something today:

5 rnds for time:

20 PU
20 SU
20 Squats

8:01

I thought of adding more rounds after I finished, but that was as far as the thought got ;)

[J9]

Nice work on getting in those WODs today!