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The end of the week is getting close - it's always a little rough going coming back from a few days off but you've all (well, almost all) - made a good effort to get back on track! Great work everyone! Now let's put a little power into our Thursday!
"DT"
Five rounds of:
Alright - halfway through the week and you're all still alive! That's a good thing- once again proving that you guys can survive anything I throw at you!
Let's take it a little bit easy today with another fun one. If you have your own rope bring it! If you don't, you might want to think about buying your own so you can customize it for maximum jumping efficiency. (See below if double unders aren't in your repertoire.) Heeeeeeeeere we go!
"ANNIE"
50-40-30-20-10
Double Unders
Sit Ups
I'm including a link for tuck jumps. This will be your substitution if you aren't able to do double unders.
http://www.youtube.com/watch?NR=1&feature=fvwp&v=JlI_oY2Qmro
Glad to see everyone getting back to demolishing these WODs - Monday was a killer - let's see what you can do with Tuesday. Don't let this girl get the best of you!
"CINDY"
20 minute AMRAP
5 Pull Ups
10 Push Ups
15 Squats
Monday's back and it's time to get down to business once again. The days of leftovers and blow out sales are behind you - let's get to work!
We're revisiting this one - because it's one of my favorites!!
"Annie Are You OK?"
21-15-9
Row (for calories)
Thrusters
SDHP
Burpee
Ball Clean
Wall Balls
This was a tough one to come back to - but really - no better way to start your week. After this - you can take on ANYTHING!!
"Kim Are You OK?"
"Hey Uncle Roy - can you pass the gravy this way?" "Three kinds of potatoes?? WHAAAAT???!!!" "I didn't get enough macaroni and cheese - hand it over!" "Hmmmm, four kinds of pie? Guess I'll have to have a piece of each."
Yeah - these are all the things you'll be saying by tomorrow night. Don't try to fool me - hey - it's Thanksgiving, and even though it's a day of gratitude, in the end we know... it's all about the food. So here's a little something you can do to alleviate the guilt and make yourself feel like you have every right to say - "Grandma - pile some more marshmallows on those candied yams!"
9 AM - I expect to see you all there - we'll put together the most incredible Thanksgiving WOD ever!! C'mon - it'll be FUN!!!!
GREAT TURNOUT!! Thanks for coming in you guys - that really was fun now wasn't it? You gotta love a team workout! On with the guilt-free turkey day!
Wednesday - last day to workout before our AMAZING (yes - I said AMAZING) - Thanksgiving day WOD that I am sure you will all be attending at 9 am. (500 burpees for anyone who doesn't.)
So here we go - let's get it done quick! Woo hoo!
3 minutes max reps of Burpees
3 minutes max reps of Bench Press
3 minutes max reps of Box Jumps
3 minutes max reps of Pull Ups
There will be a one minute rest in between each exercise. I'll even let you mix them up in whatever order makes you happy. (Because you know all I want is for you to be happy - right?)
Alright - come on and get some!
The countdown to Thanksgiving continues - get it while you can!! Let's keep the fun rolling - haha - get it? ROLLLLLING....
FOUR ROUNDS
50 Med Ball Mountain Climbers (R=1, L=2)
15 Roll Outs
50 m Lunges w/ KB
40 Russian Twists (R=1,L=2) You guys like that better? ;)
Alright everybody - a brand new week - a week of GRATITUDE - so come in THANKFUL for the burpees and the pullups and the hill runs and the thrusters and alllll the other things that have made you into stronger, healthier, happier individuals. I know I'm thankful everytime each of you walks through that door- you're a fun,positive group and I think you are all awesome!
Now on with the show!!
20 Minute AMRAP
25 Box Jumps
25 Push Ups
200 Jump Rope (65 DU)
15 OHS 45/65
Fun and games as always on a beautiful Saturday morning. What better way to start your weekend???
Welcome back Matt - always fun to have you come in!
TGIF!!! It's finally here! Hope your shoulders have a little bit left - just a few pull ups - the rest is allllll core and legs! Come on -let's end this week with max effort!!
10-9-8-7-6-5-4-3-2-1
Pull Ups
Dead Lift 150/225
200 m Run
Oh Yeah!!
Welcome to CFSC April - already putting in some great work!!
We got a lot of brand new PRs up on the board yesterday - keep working on your technique and those numbers will keep going up! Great job everyone!
On to a bright and shiny new day - what do we have here? Something new. Something fun. Something you will all be awesome at!! (Any of you who have waited tables at some point in your life might just have a step up on this one!) ;)
Let's warm it all up with a 3 minute AMRAP of ShoulderPress
then...
FOUR ROUNDS
100 m Farmer/Waiter Walk (Plate overhead in one hand, KB or DB in the other hand.)
30 Squats
30 Sit Ups
(Alternate arms each round on your farmer/waiter walk)
Not as easy as it looks - is it?
One down, four to go - everyone get in here and have some fun with this one!
FIVE ROUNDS!!
15 Body Rows
15 Jumping lunges (R/L=1)
15 KB Swings 35/62
400 m Run
Wake up eVeryone! You've got a brand new week ahead of you. Who knows what amazing things lie ahead...let's start with this one!
FOUR ROUNDS
20 Wall Ball 16/20
50m Sled Pull
20 GHD
20 SDHP 65/95
You guys have absolutely ROCKED it this week. Working hard, not taking short cuts and giving 100% will definitely pay off in the end. Keep up the great work. Let's wrap things up with three intense rounds - push yourselves through this one!
"MICHAEL"
THREE ROUNDS
I think you're REALLY gonna like this one.
15 Deadlift (155/215)
3 Burpees
150 Jump Rope
12 deadlift
6 Burpees
150 Jump Rope
9 Deaflift
9 Burpees
150 Jump Rope
6 Deadlift
12 Burpees
150 Jump Rope
3 Deadlift
15 Burpees
150 Jump Rope
As always - watch your form on those DLs - now bust this one OUT!!!
Time for some Wednesday fun. For those of you avoiding pull ups....(you know who you are) - get your butts in here and just get it done. Show your co-workers how bad ass you are with all those gnarly callouses on your hands. Ok - now let's have a good time with this!
"DANNY"
Rounds in 20 min of:
OK - what can I give to you all on a beautiful Tuesday morning. Something special. Something to show you all how much I care. Something to let you know I have unending confidence in your capabilities...how abouuuuuuuut THIS?
30 Minute AMRAP
30 DU (if you can't do double unders then 30 jumping squats.)
200 m Run
15 Hang Cleans (65/95)
200 m Run
30 Sit Ups
Hey Nick - welcome to CFSC
Okay - fresh new week - and we've got a whole new clock to work with. You 5:30 people might even see a little daylight! Let's keep it positive and give 100% for
JT
21-15-9
Handstand Push Ups
Ring Dips
Push Ups
Don't take any short cuts with this - if you haven't tried a real HSPU - try it now! Even if you can't get 100% vertical - walk your feet up that wall!! For everyone who's been relying on those push ups from the knees because, well, they're EASIER - stop it. Bust out three or five at a time - whatever it takes to get them done from your toes. And don't forget - CHEST TO THE GROUND - I'm watching! Same with the ring dips - don't give me a half dip - or use 80% legs and 20% arms if you're scaling - work HARD and do it right. It might take you twice as long but the benefits far outweigh anything you think you're achieving with the fastest time.
Lecture over - I know you'll all be awesome - see you when you get here!
*SO much happier with today's work than the last time we did this WOD. Everyone gave 100% and I can't ask for more than that!
And who says you can't work hard and have fun all at the same time? :)
First of all- to everyone that was brave enough to come out and run that hill - especially those of you who did it in the pouring rain - I think you are AWESOME!!! I know that hill doesn't get much love, but sometimes the best way to defeat your adversities is to meet them head on. WOOT!
As for Saturday...another day of fun and games - rain or shine. Guaranteed to put a smile on your face and a spring in your step. See all the cool people there at 8am!
Great job guys - glad to have you join us Nick - and Mando - always fun to have you come in!
You all worked it hard yesterday - its time to do something a little bit different. Keep those arms up on the arm burners - straight "punches". Don't forget a good squat on the wall balls and chest to the ground on those push ups! You'll get this one done in no time!
Four More Rounds!!!
100 count Arm Burners
20 Wall Balls
20 Push Ups
20 Back Extensions
Arm Burner love.
Don't you hate it when people keep reminding you over and over again to get your chest to the ground??
