WOD 11/22/13

For time:

21 burpees
21 sit ups
50 mountain climbers
15 burpees
15 sit ups
50 mountain climbers
9 burpees
9 sit ups
50 mountain climbers

In this WOD you are going to be doing these moves in this order as fast as you can.

WOD 11/18/13

5 rounds for time:

30 seconds high knees running in place
10 burpees

In this workout you are going to do 5 rounds of these moves in this order. Everytime you complete 30sec high knees and 10 burpees that equals 1 round. You must be running in place for the full 30 seconds, if you stop early so does that countdown.

WOD 11/15/13

12 minute AMRAP(as many rounds as possible):

5 push-ups
10 sit-ups
15 squats

in this WOD you will do as many rounds as possible in 12 minutes. each time you go through this series of movements that count as one round. work hard and lets see how many rounds you can complete.

WOD 11/13/13

For fun:

Today the WOD is up to you and it doesn’t even have to be an actual workout. The one rule is you must do whatever it is outside and it must be active. Go on a hike, take a walk with the family or play fetch with the dog. Just make sure you take advantage of these nice days before the snow comes. Try and get as many people to come along too. Please share whatever it is you do with everyone in the comments.

WOD 11/08/13

10 rounds for time:

10 jumping lunges
15 sit ups
20 squats

In this WOD you are going to do 10 rounds for time of 10 jumping lunges, 10 sit ups and 20 squats. Each time you complete 10 jumping lunges, 15 sit ups & 20 squats that equals 1 round, you must complete 10.

 

 

Halloween challenge!

Happy Halloween!
How about a Halloween challenge: For every piece of candy consumed today you will do burpees!

Advanced=5 burpees per piece of candy
Intermediate:3 burpees per piece of candy
beginner:1 burpee per piece of candy

Pick a level that best fits your ability and then you must stick to that level all day long. Be honest with your ability level and how many pieces you eat. Have an awesome scary day!

WOD 10/30/13

Nebfit WOD 10/30/13

For Time:

50 squats
10 hollow rockers
40 squats
8 hollow rockers
30 squats
6 hollow rockers
20 squats
4 hollow rockers
10 squats
2 hollow rockers

In this workout you are going to do these movements in this order as fast as you can.

How to rock in the hollow body position

http://youtu.be/iO6hltfjyzg

WOD 10/28/13

10 rounds for time:

5 hand release push ups
10 supermans

In this workout you are going to 10 rounds of 5 hand release push ups & 10 supermans as fast as you can. to do a hand release push up you must go all the way down until your chest is on the ground then you must lift your hands completely off the ground then put them back down and then push yourself all the way back up until your arms are locked out.