WOD 10/25/13

15min AMRAP:
(AMRAP stands for “as many rounds as possible”)

12 walking lunges
11 sit-ups
10 burpees:)

In this workout you will do as many rounds as possible in 15 minutes. when you complete the series of movements of 12 walking lunges, 11 sit-ups & 10 burpees that is one round. you are going to fight for as many rounds as you can do. your score will be the total rounds you finished plus the extra reps you got in before the 15min time limit expired. so if you get 10 rounds done and you get through 12 walking lunges and 5 sit-ups when time expires your score will be 10+17. every rep counts so go until the very last second. please refer back to the videos if you have any questions on movements or feel free to send me a message.

WOD 10/23/13

14min EMOM(every minute on the minute):

Odd min: 10 squats
20 lunges

Even min: 10 push ups
12 chair dips

In this workout you are going 10 squats & 20 lunges on all the odd minutes and 10 push ups & 12 chair dips. If in the first minute you complete 10 squats & 20 lunges in 30 seconds you now can rest for the remainder of 30 seconds. You cannot start 10 push ups & 12 chair dips until the second minute has started. The way you will score this is each minute will count as a round, any rounds that you cannot finish the required moves in the minute that will count as a minus round. So if you complete every round but one your final score will 13 rounds. If you have any questions please feel free to ask!

WOD 10/21/13

5min AMRAP:
5 burpees
5 sit ups

3min rest

5min Amrap:
5 push ups
5 high jumps

In this workout you are going to do as many rounds as possible of 5 burpees and 5 sit ups in five minutes then take a three minute rest before you start then next five minute AMRAP of 5 push ups and 5 high jumps. Your final score will be the total number of rounds of both AMRAPS.

WOD 10/18/13

6 Rounds for time:

15 sit ups
10 reverse burpees

In this workout you are going to 6 rounds of these movements in this order as fast as possible. each time you complete 15 sit ups and 10 reverse burpees that equals 1 round, you must complete 6.

WOD 10/15/13

for time:

1min plank hold
1min hollow body hold
30sec rest
1min plank hold
1min hollow body hold

In this workout you are going to do these movements in this order as fast as possible. The hold time only counts when you are in the hold so take as short as breaks as possible.

WOD 10/14/13

30 rounds for time:

3 sit ups
6 mountain climbers(3 per leg)

In this workout you are going to do these movements in this order 30 times as fast as possible. every time you complete 3 sit ups & 6 mountain climbers that equals 1 round, you must complete 30.

WOD 10/09/13

4 Rounds For Time:

100 jumping jacks
400 meter run(.25 mile)

In this workout you are going to do 4 rounds as fast as possible for time. Every time you complete 100 jumping jacks and a 400 meter run that equals 1 round, you must complete 4.

WOD 10/4/13

for time:

50 box touches
5 push-ups
10 squats
40 box touches
5 push-ups
10 squats
30 box touches
5 push-ups
10 squats
20 box touches
5 push-ups
10 squats
10 box touches
5 push-ups
10 squats

in this WOD you will do these movements in this order as fast as you can. The way to do box touches is find something that is about two to three feet tall. go into the push-up position(NO KNEES DOWN ON THIS MOVE) just far enough away that when you reach one arm straight out in front of you from the push-up position your hand touches the top of your box, couch, chair or whatever(so basically arms reach away). from the push-up position you will take turn rotating with each arm and reach out and touch the box. each time you touch the box that will cant as a rep, so reach out and touch right hand 1 rep left hand 2 reps right hand 3 reps and so on. your box touch rep doesn’t count if you knees are on the ground. good luck and try to keep your breaks to a minimum.