5 rounds
ALL WITH THE 20lb VEST
2 min wall sit
30 air squats
400m row
30 walk lunges
30 Box step ups

Hi girls! I hope you had a great Christmas!
Starting tomorrow I am pretty open so whoever is around let me know what days and times work for you this coming week.

50 burpees


Then


run/row 400m
50 Squats- over head, front or back squats
100 sit ups
run/row 400m
25 Squats- over head, front or back squats
50 TTB
run/row 400m
10 Squats- over head, front or back squats
50 side crunches
run/row 400m

These were the moves we all picked. Instead of doing all of them you picked 3 moves and did 5 rounds.
Thrusters
Wall balls
Wall ball sit ups
Mt climbers
row
Push press
GHD

This weeks schedule
I am flexible with times so just let me know what works for you. Kids are welcome!
Monday- 9:30
Tues
Thurs
Sun

Craig's 44th birthday!
Very hard but fun!
44 of each
pull ups
ghd sit ups or half ghd sit ups and half back ext
burpees
bicep curls
hang power cleans or push press
cal row
walk lunge with weight
TTB
KB or box jumps
wall balls

AMRAP 25 min
2 rope
20 kb
20 DU or 60 singles

This weeks schedule
Mon and Wed 8:20
Might do Thurs instead of Fri- Ill keep you posted
Saturday

5 rounds
row 400m
20 wall ball
30 dumbbell snatches

Chipper!
run or row 400m
15 pull ups
30 TTB/KTE
50 sit ups
30 press
30 DU
30 thrusters
15 wall balls
30 burpees
run or row 400m

3 rounds
1k row
42 KB
24 pull ups

Hi girls!! Back to regular schedule!
Mon, Wed, Fri 8:20
Saturday
(Kendra, let me know when you need 9:00)

5 rounds
run/row 400m
10 front squats
20 ghd sit ups

Needed to complete 1500m of rowing


5 rounds-
2 min plank
25 burpees


Need to complete 250 reps of abs (sit ups, TTB, mason twists, etc)

EMOM 14 min
odd min- 7 thrusters/20 sit ups
even min- 10 lateral jumps/7 wall balls


EMOM 12 min
odd min- 7 Push press/5 toes to bar
even min- 5 box junps/7 wall balls


EMOM 10 min
odd min- 5 pull ups/sit ups until the minute is over
even min- 5 burpees/7 wall balls

Dawn and I are working out today at 10:30
Monday- gotta go early 8:15- let me know if you are coming
Kendra will be watching our house while we are gone so you can coordinate wo's with her. Please come workout!
We will be back Dec 5. Have a great thanksgiving!!!

6 min- row for cal
5 min- walk lunge with the 20lb vest
4 min- box jump burpees- count each burpee
3 min- snatch
2 min- sit up
1 min- pull up

2 rounds
Run 800m
25 OHS
25 Wall balls
50 DU/150 singles
25 Sumos
50 BJ

Enjoy this amazing weather!
This weeks schedule-
Mon, Wed, Fri- 8:20
Saturday

Today we tried handstand push ups- great job girls!! Fun workout :-)

Happy Birthday Heather!

2 rounds
4 min wall sit w the 14lb ball
2 min plank
35 wall balls
7 rope climbs in 2min or 20 pull ups
100 sit ups in a row


 You do this one with a partner. You both perform the exercise together. If you cannot complete the exercise then you must row 300m (both people) and then return to finish your remaining time or reps.
Example: if you are doing the 4 min wall sit and can only get through 2 min before you need a break then you and your partner both row 300m and then return and do the wall sit for 2 more minutes.
If one of you stops after 10 wall balls then you both run and return to complete 20 more wall balls. This is a mind game because you don't want to have to do the run so you push yourself a little harder than you are use too.

I hope you are having a great Sunday! This weeks schedule-
Mon, wed, fri 8:20
Saturday
Wednesday will be Heather's birthday celebration. We are getting off lucky cause she is only turning 25!!

4 rounds
row 400m
1 rope climb
10 TTB
50 sit ups

Dumbell Snatch
https://www.youtube.com/watch?v=dDRiPLPzUVg

5 rounds
run or row 400m
25 sit ups or GHD's
25 good mornings with 20lb ball
100m walk lunges (about 85-90steps)

Happy Halloween!!
This week-
Monday we don't have school so I am open we can do CF kids also if you want. Bring kids.
Should we say 9:00? I am flexible
Wed and Fri 8:20 unless someone needs a different time
Saturday

Ab day
Started with 100 sit ups- non of us got a PR. Nice try girls! We are going to get Beth to 100 sit ups before Chrsitmas!


5 rounds
10 TTB or KTE
15 GHD sit ups
25 wall ball sit ups with 10lb ball
50 sit ups

Kipping pull ups-
https://www.youtube.com/watch?v=GnIN3UqPciA
https://www.youtube.com/watch?v=F2PVZpjRQuk

On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint

This week schedule-
Mon, Wed, Fri 9:00. If 9:00 doesn't work let me know and we will do 8:20 that day.
Dawn's birthday is Friday! Dawn can you come Friday or should we do a bday wo Saturday?

Next weeks Schedule- We are headed out of town this weekend but Dawn might want to wo tomorrow, touch base with her if you want to join her.
Mon- I have a GI appointment at 8:00 so I could tentatively schedule a wo at 9:30
Wed, Fri 8:20
Saturday

Tabata
sit ups
rope or push ups
pull ups
wall sit w/14lb ball
burpees
row

This weeks schedule
Mon, Wed, Fri 8:20
Saturday

5k row

Nancy
5 rounds
run 400m
15 over head squats

We have started to do a lot of GHD sit ups, please watch this vid it is good!
https://www.youtube.com/watch?v=Ufaa41nkIP8

4 rounds for time
run or row 400m
25 GHD situps
30 DU or 90 singles
15 sumos
25 bj overs

Dumbell Snatch Vid
https://www.youtube.com/watch?v=dDRiPLPzUVg

Helton
3 rounds
run 800m
30 snatches
30 burpees

30 min AMRAP
12 walking lunges
15 ghd sit ups
15 bk ex
5 pull ups

This weeks schedule-
Would it be ok to do Mon and Wed 9:00? If not, let me know
Fri 8:20
Saturday

2X
4 min- wall sit w/14 lb wall ball on your lap
4 min- walking lunges with 20lb weight vest
4 min- rowing
20 each side- side crunches
20 GHD
20 burpees

"Karen"
150 wall balls

Going mt biking tomorrow so I am going to skip a wo.
This weeks schedule
Mon, wed, Fri 8:20
Sat and maybe Sun
Please post the days you are coming! Thanks!

Jennifer
Complete as many rounds as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box

2 times through
run or row 200m inbetween each move
20 reps each
TTB
sit up w/12lb ball
GHD
mason twist w/12lb ball
mt climbers
side crunch
wall ball sit up

I am so thankful that I get to be sore
http://games.crossfit.com/athlete/233839

Girls, please remember to post your times each wo so we can track your time and the weight you used. It is really fun to try and beat your time and see how you have gotten stronger. Thank you for doing this! :-)
This weeks schedule-
Mon, Wed 9:00, Fri, Sat and maybe Sun

5 rounds
1 rope
12 TTB
1 rope
12 squat cleans

5 rounds
750m row
3min rest

Happy birthday Leigh Anne!!

This is what the workout was suppose to be
For time:
100 double-unders
50-calorie row
25 step-ups with 45-lb. dumbbells to 24-inch box


This is what we did :-)
5 rounds
25 double-unders
50-calorie row
25 step-ups with 15lb dumbells in each hand

This weeks schedule-
Mon, Wed, Fri 8:20
I can do the weekend also

Twice through
Teams of 2. One person rows 250m while the other performs the move and then you switch.
So both people get the chance to row and perform the move. Example - one person is rowing 250m the other is doing as many sit ups they can until their partner finishes rowing and then you switch.
Each person ends up rowing 2k


Row 250m/sit ups
Row 250m/jump rope
Row 250m/ghd sit ups
Row 250m/wall ball sit ups

Hero "Victoria"

5 RFT

10 Thruster
14 Box Jumps
12 Sumo High Pull
12 Burpees
27 KB Swings

Next weeks schedule-
Wed 9:00 , Fri 8:20
We will be here next weekend so Sat and Sun


Here is a good Hero WOD for Labor day- you are welcome to come wo while we are gone.
SDHP = sumo's

3 sets of EMOM


10 min EMOM
odd minute- 25 sit ups/7 wall balls
Even minute- 10 TTB/10 KB


10 min EMOM
odd minute- 25 sit ups/finish out the minute with mt climbers
Even minute- Row


10 min EMOM
odd minute- 7 KTE/7 burpees
Even minute- 10 side crunches/finish out the min w/plank

Girls, if  you want to get yourself a pair of gloves and leave them here for pull ups you can. Hard to remember to bring them each time.


Here are a couple weighted vests I found that might fit us better than the ones we have.
http://www.walmart.com/ip/23377610?wmlspartner=wlpa&adid=22222222227017235622&wl0=&wl1=g&wl2=c&wl3=40332033152&wl4=&wl5=pla&wl6=78293057432&veh=sem
Good price but you have to lift it over your head.




http://www.roguefitness.com/mir-womens-weighted-vests
More expensive-not sure if you have to lift if over your head but kind of seems like you do.


http://www.amazon.com/MIR%C2%AE-20LBS-WOMEN-ADJUSTABLE-WEIGHTED/dp/B002AUECIY/ref=as_sl_pc_tf_til?tag=bestweightedv-20&linkCode=w00&linkId=DE6UHZIZ4DOMQ7EY&creativeASIN=B002AUECIY


Seems like the walmart one might be just fine...

4 rounds
30 box jumps
run or row 400m


rest 2min


4 rounds
15 pull ups
run or row 400m

Double unders
https://www.youtube.com/watch?v=h7XjUbUpeHE

20 cal row
60 wall balls
20 cal row


REst 2min


5 rounds
3 burpees
12 presses
50 DU or 150 singles

Hi girls! Hope you had a great weekend
Schedule-
Mon, Wed, Fri 8:20
Gone again this weekend through Monday

Do we have any birthdays in September?

"First day of school" WOD
2 rounds
4 min wall sit w the 14lb ball
2 min plank
1:20 min iron cross with 2.5 lb in each hand
Must finish 500m row in 2:30
30 wall balls


You do this one with a partner. You both perform the exercise together. If you cannot complete the exercise then you must run 400m (both people) and then return to finish your remaining time or reps.
Example: if you are doing the 4 min wall sit and can only get through 2 min before you need a break then you and your partner both run the 400 m and then return and do the wall sit for 2 more minutes.
If one of you stops after 10 wall balls then you both run and return to complete 20 more wall balls. This is a mind game because you don't want to have to do the run so you push yourself a little harder than you are use too.

This weeks schedule. (Every other Wed will be 9:00 start)
Mon 8:20
Wed 9:00
Fri 8:20
We are out of town over the weekend.

4 rounds
row or run 400m
15 back squats
30 GHD
40 DU or 120 singles
15 Sumos

René
7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees
If you have a 20-lb. weight vest or body armor, wear it.

Partner workout
Partner #1 starts going through the 3 moves
10 wall ball
3 rope climbs
11 box jumps
while partner #2 runs 400m with the 20lb vest.
When partner #2 gets back from the run they start where partner #1 left off and partner #2 runs.
Continue this for 30 min

Hi Girls, just thought I would mention a few things coming up.
Next week we are around Tues-Fri. (and the weekend) Kids do not have camp, I will need to work some but can be flexible. Thinking we could try and do some crossfit kids workouts for those of you that also have some extra time and play dates. Does anyone need a specific time next week? If so, let me know. We could plan on Tues, Wed, Fri, Sat. If that doesn't work than lets find out what does work for the majority.


Once school starts back up we can plan on Mon, Wed, Fri 8:20 (after kids drop off) but if there is ever a week we need to switch days around just let me know.
Also, I know we have been doing some longer workouts lately, if there is ever a day you want to come but only have 20 min or so let me know and I can definitely set you up with a short but effective workout. Better to come than not!

5 rounds
run 400m
50 sit ups
50 walk lunges w/weight vest

This weeks schedule-
Mon and Thurs 8:30
We are out of town over the weekend

45 min (as many rounds as possible)
Run 800m
10 thrusters
8 pull ups

Watch this vid if you have time (2.5 min). They created the "ghost" wo for this guy training to be a boxer. They show all three times he does it, amazing to see at the end how he improved.
https://www.youtube.com/watch?v=XBgf3GKgV78

AMRAP 30 min
30 ghd sit ups
20 kettle bell
30 v sit ups (15 each side)
40 over head squats

This weeks schedule-
Tues, Fri - 8:30 (unless someone needs a different time, Im flexible)
Sat, Sun
Might be able to do Thurs at 8:00

5 min wo (we restarted the min each set)
1st min- as many sit ups as you can
2nd min- as many pull ups as you can
3-5 min- as many rope climbs or wall balls as you can


Then we did the Butt buster!!

Ab matt sit ups
https://www.youtube.com/watch?v=eluc-f4H2Io

5 rounds
run 400m
20 wall ball sit ups
25 sit ups
20 bicep curls

5 rounds
run 400m
10 box jump burpees
20 DU or 60 singles

Murph
For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a 20-lb. vest or body armor, wear it.

This weeks schedule-
Tues, Wed 8:00
Fri - Whatever time works for everyone
Sat and Sun

This was kind of fun ;-)
You had to move 350 pounds 50 yards and back again- total of 100 yards
We picked up the weight at the edge of the garage and carried what we could to Cook street, dropped the weight and ran to the 400m mark, turned around picked the weight back up and carried it back to the garage. Each time you grabbed weight you wanted to pick up as much as you could so you would accumulate the 350 pounds as quickly as possible. We carried kettle bells, dumbells, wore the weight vest and carried weight, bars with plates, plates, etc.

42, 30, 18
wall balls
sumos
box jumps
push press
row cal

4 rounds ( was suppose to be 5)
25 kettle bell
25 ghd sit ups
25 bk ex or good mornings
25 knees to elbow

Everyone's sore and tired so we will skip tomorrow
This weeks schedule- Let me know when you can come
Tues and Friday 8:30 (or whatever time you need) I might be able to do one other day during the week.
Sat and Sun

I have spoken to a few of you about how I have decided to change the way I eat and a lot of it has to do with some health issues that I am dealing with but also I needed to loose a few pounds and I wanted to feel better.  I am not following the eating plan 100% because I am not about to give up my glass of wine but I am about 97%. I have experienced a huge difference in how I feel, I don't get that sluggish tired feeling in the afternoon, I am feeling strong during my workouts, sleeping great and I have lost the weight I wanted to loose (getting back to what I am use to weighing)


http://whole30.com/whole30-program-rules/
http://robbwolf.com/what-is-the-paleo-diet/


Craig and I have listened to several people talk about how they have been cured from many diseases by just changing the way they ate.

7 rounds
6 ttb
run 100m w/12lb ball
6 KTE
run 100m w/12lb ball
20 sit ups w12lb ball
run 100m w/12lb ball

5 rounds of:
5 minutes of rowing
5 minutes of rest- We did 3 min of rest

Hi Girls! We are back. So glad you kept working out, cant wait to try your workouts!
This weeks schedule (little different)
Tues, Wed, Fri, Sat and Sun
We can do 8:30 unless someone needs earlier or later. Let me know if you do and we will change it, want to make sure everyone that wants to come can :-)

For Time (20 min Cap):

10 OH squats
20 DU (60 singles)
30 kb swings
40 push ups
50 pull ups
40 push ups
30 kb swings
20 DU (60 singles)
10 OH squats

5 rounds:

400m run
20 kb swings
20 box jumps

Sandbag  (w/o courtesy of Dawn):

4 rounds:
run 400m w/10lb ball
20 push ups w/10lb ball
30 lunges w/10lb ball
25 situps w/10lb ball

Hi Girls! This weeks schedule:

Mon Wed Fri at 8:00 am - Dawn and I will be picking workouts!

Let us know if you can make it!

No workout Sunday
We will be gone Mon-Fri. LA will be in charge of the workout's, I will let her post the schedule.
We will be here Sat and Sun, I'll check in later in the week to see if anyone is interested in a weekend wo. I'll be missing everyone.
Post your workouts!

4th of July-
Thinking of doing a workout at 8:00. There is a parade that you can participate in that goes by our house at 9:30 (nothing fancy I don't think). You are welcome to come with bikes, walk, ride a horse, just watch or whatever! Guys are welcome also, Craig is going to workout at that time as well.
Let me know who can come!

Dawn, did you complete your 5000 reps of abs challenge for the month of June?

Today was "people choice" I couldn't come up with anything so I had each of the girls pick a move. Wanted to see what they came up with. It was a good one :-)


25 min AMRAP
row 20 calories
1 min handstand (after awhile some of us subbed out 40 squats cause it was hurting our wrists)
20 wall ball sit ups
walking plank back and forth 4 times

Craig took a photo of us today, fun day!

This weeks schedule- PLEASE COMMENT WITH DAYS YOU CAN COME
Tues- 8:00
Thurs and Fri- 8:30
Sat- is 4th of July should we do another one where hubbys come too?
We will be out of town for a week starting Sunday the 5th

No workout Saturday. Sunday we are wo at 1:00, join us!

You had and option today you could do "hard" or "hard". :-)
On the website it was once through but that seemed too easy so your option was double the reps or do the list twice through. Everyone picked doing it twice through.
25 lunges
20 pull ups
25 box jumps
20 double unders or 60 singles
25 lunges
20 knees to elbow or 40 my climbers
30 kettle bell
50 sit ups
25 lunges
25 back ext
30 wall ball
3 rope climbs or 6 rope from the floor

With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 .
From 5:00-10:00
From 10:00-15:00
Continue adding 20 lb. every 5 minutes for as long as you are able.

Demo vid- ring rows instead of pull ups. Looks like rings should be right under your boobies.
This would be a great idea-





https://www.youtube.com/watch?v=LdmS3EsYtmM


LA is going to like this one!
https://www.youtube.com/watch?v=W05tPJAG6ko
https://www.youtube.com/watch?v=jwvJVqdUK_M

Hot yoga in the court yard today, thanks Kendra.
Have a great Father's day!

This weeks schedule- PLEASE COMMENT WITH DAYS YOU CAN COME. Sorry the times are changing each week, please note the times.
Tues- 8:30
Thurs- 7:30
Fri- 8:30
Sat and Sun

3 rounds
8 min cap- you must try and complete all 3 moves in 8 min repeat this 3 times, total wo time 24 min
1000m row
20 over the rower burpees
20 sumos

This was wo Jane suggested, thank you Jane (from Littleton)!
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
run or row 200m inbetween each round
burpees
pick a move
sit ups

We decided to do 8:45 on Friday- so far I have Heather, Jane and Emily.
Lets do 9:00 on Saturday.  I have Kendra, Dawn, LA, Renee.
Please let me know if you cannot come and if your name isn't listed let me know you are coming :-)

2 rounds
0-3:00 min- Row 500m
3:00-6:00 min- 2 rounds of 10 thrusters and 10 wall balls
6:00-9:00 min- 20 kb, 50 double unders or 150 single jump ropes

One more vid for today. Since we have been doing these a lot. OVER HEAD SQUAT
https://www.youtube.com/watch?v=i3VMBdEBB7c
https://www.youtube.com/watch?v=imw9t57g1IM


AIR SQUAT
https://www.youtube.com/watch?v=a_fb6Kz7FQg
https://www.youtube.com/watch?v=g1FpWEfJW1s

Demo vid- toes to bar, knees to elbow. Who is going to start doing these with me??
https://www.youtube.com/watch?v=1R_DICFsRWg
https://www.youtube.com/watch?v=IJZpz5C1dAA
https://www.youtube.com/watch?v=yCqJyD6wwy0

20min AMRAP (as many rounds as possible)
2 rope climbs
20 dips
10 over head squats

Tabata abs! If the sun comes out we will be ready for our bikini's
8 rounds of each move- 20 sec on 10 sec off
wall ball sit ups
sit ups
mt climbers
mason twists w/12lb ball
ghd sit ups
TTB

Schedule - please comment with days you can come
Tues, Thurs, Fri, Sat , Sun
How about Tues, and Thurs 7:30 and Fri 9:15?
3 girls need early this week so want to try to make it work for everyone each week. We can do all 7:30 if you want but if there are a few that cant make it that early we can pick one day to do 9:15. I am totally flexible so let me know what is best for everyone.

10 rounds of run 400m or row 400m or a little of both. You can do all 10 rounds rowing or do 5 rounds rowing 5 rounds running. Whatever works for you.
In between each run or row you pick a move. You will end up doing several of them twice
4 min wall plank w/14lb ball
50 wall ball sit ups w/10lb ball
25 burpees
25 wall balls
50 bk ext
2 min plank.

Thank you Kendra for yoga today, we all needed it! You are a great instructor!
Back in the gym tomorrow for crossfit!

I know I have done this one before but if you guys could get the kip on your pull ups it would be so much easier for you, dead hangs are great but they take up so much energy and strength.
Here are a couple vids on kipping pull ups with the band. All short videos
https://www.youtube.com/watch?v=gnvBb7SLSxI
https://www.youtube.com/watch?v=r6oFMEC3_Y4
https://www.youtube.com/watch?v=H7mMb3Juh1o
https://www.youtube.com/watch?v=F2PVZpjRQuk
http://crossfitrockwall.typepad.com/crossfit_rockwall/pullups.html

5 rounds
3 rope or 20 pull ups
50 walk lunges with weight
run 200m

run 400m
50 overhead squats
100 sit ups
run 400m
25 overhead squats
50 toes to bar
run 400m
10 overhead squats
20 ghd sit ups
run 400m

Hi Girls! Hope you are having a great weekend!
This weeks schedule- first week of summer break.
Tues, Wed, Fri, Sat and Sun. PLEASE COMMENT WITH DAYS U ARE COMING
What time? 8:30, 8:45, 9:00. I am flexible so if there is someone that wants/needs a specific time throw it out there.
Football is over for us so if you want to do Yoga (and it works for Kendra) we can try for Sundays. I could have used it today!

Morrison-
50,40,30,20,10
Wall balls
box jumps
kettle bell

25 min AMRAP
7 pull ups
15 bk squats or thrusters
25 sit ups

Burpee demonstration
https://www.youtube.com/watch?v=qlwayg7yXoI
https://www.youtube.com/watch?v=21dvQyNiTjM

EMOM x 15 min (every minute on the minute for 15 minutes)
odd starts on min 1- 7 thrusters, 30 sit ups (next time we should do less reps)
even starts on min 2- 10 lateral jumps, 7 wall ball


rest for a moment


EMOM x 15 min (every minute on the minute for 15 minutes)
odd starts on min 1- row for the full minute
even starts on min 2- 5 box jumps, 7 wall balls

June Ab challenge
5000 ab reps in the month of June. Who wants to take on the challenge?
You shouldn't do the same moves every day, mix it up. Mountain climbers, toes to bar, knees to elbow, sit ups with the ball, mason twists, etc.
It equals out to be about 167 moves a day so you don't want to get behind.
Comment if you are in. We can keep track of our reps on the blog if you want.

This weeks schedule- PLEASE POST DAYS YOU CAN COME
Mon, Wed, Fri 8:20
Sat


Summer schedule-
Each week the schedule may be a little different through the summer because camps are different each week. Kids are welcome to come over, my kids will be here on the days we workout. Our regular schedule will resume after the kids are back in school.
Please remember to try your best to cancel the night before, a lot goes into planning the workouts.

100 sit ups

If any of you ever have a workout or a specific move you want to do please post or text me, I am always open for suggestions!! I know sometimes you are on your way over and you are just hoping and praying the white board says "5 rounds of 100 burpees"and then it doesn't and you leave disappointed, I never want that to happen. :)

5 rounds
15 box jump burpees
15 bicep curls
50 sit ups

This weeks schedule- PLEASE POST DAYS YOU CAN COME
Wed, Thurs, Sat and maybe Sun
I have a doctors appointment Fri so I cant do Fri but we can do Thurs if you want.

Memorial Day!
What a fun day so far! Thanks everyone for coming!
There were 4 teams of 4 accumulatively you had to complete 240 wall balls.
While your team mate was doing their wall balls you held plank.


Then individually you did 3 rounds
Run 400m with 20lbs
50 kettle bell
100 yard bear crawl in the middle of the grassy, muddy parkway
75 air squats or 50 walking lunges


After that the teams got back together and accumulatively had to complete 160 pull ups.
While your team mate was doing pull ups the rest of the team held wall sit.

2 rounds for time
50 BJ
run 100m w/12 lb ball
4 rope climbs
run 100m w/12 lb ball
30 push press
run 100m w/12 lb ball
20 each arm dumbbell snatches (total 40 reps)

Crossfit Games- Woman doing TOMMY V. This is the rope workout that LA and I did the other day.
http://games.crossfit.com/
Fast forward to about 40 min

Ab day!
5 rounds
10 Knees to elbow
10 toes to bar
25 wall ball sit ups
50 sit ups

Everyone must watch this vid Kendra sent me this morning- it will make you laugh
https://www.youtube.com/watch?v=wm3H0vTVP1U&sns=em

Who wants to do a Vela woman's day camp?
Heather, what days are available? White water rafting looks fun if it is warm :-)

y o u r   a d v e n t u r e   I s   c a l l I n g

Sailing & Beach Party Horseback Riding & Archery Ropes Adventure Course

Standup Paddleboard & Beach Yoga Fence with an Olympian Downhill Mountain Biking

Windsurfing & Kayaking Whitewater Rafting & Arts/Crafts Horseback Riding/Wildlife Hike & Campfire Dinner

Every Camp Vela adventure outing includes:
* Professional instruction
* Any necessary equipment
* Snacks & beverages throughout the day
* Catered lunch
* Guide gratuity
* A dedicated photo link

4 rounds
run 400m
25 mason twists w/12 lb ball
30 bk ex or good mornings
100m walk lunge

Those that did Annie yesterday, are your abs sore?
Looks like we are going to stick around this weekend so I'll skip Thursday so I can work but we can do Fri, Sat, Sun, Mon. Let me know what days you are interested. Kids and husbands are welcome :-)

Vid of the week- ROWING
I know I haven't been good about explaining the rower, so hopefully this vid will help
https://www.youtube.com/watch?v=UlWUPkXrq24

Warm up today was "Bring Sally up, Bring Sally down" :)
We had two wo going today-
"Jackie"
Row 1000m
50 thrusters
30 pull ups


"Annie"
150 single jump ropes
50 sit ups
120 single jump ropes
40 sit ups
90 single jump ropes
30 sit ups
60 single jump ropes
20 sit ups
30 single jump ropes
10 sit ups

This weeks schedule- PLEASE COMMENT WITH DAYS YOU CAN COME
We will be out of town for Memorial weekend so I can do a Tues or Thurs also if anyone wants to.
Mon, tues, wed, thurs, Fri. If everyone wants to keep to Mon, Wed, Fri that is fine but we can add a day. Just let me know :-)

500m row
50 wall ball
50 wall ball sit ups
400m row
40 wall ball
40 wall ball sit ups
300m row
30 wall ball
30 wall ball sit ups
200m row
20 wall ball
20 wall ball sit ups
100m row
10 wall ball
10 wall ball sit ups

Today we had our first yoga session with Kendra, it was AWESOME!!
Thanks so much for offering to do this.

This was the workout that was posted on www.crossfit.com

For time:

1-mile run

135-lb. overhead squats, 50 reps

100 GHD sit-ups

150 double-unders

135-lb. sumo deadlift high pulls, 50 reps

100 box jump overs, 24 inches



This is how we did it-

row 400 and run 400 (or run the whole 800m)

Go through this list 2X

overhead squats, 25 reps
 25 GHD sit-ups

25 wall ball sit ups
75 double unders or  150 singles
 Sumo deadlift high pulls, 25 reps
 50 box jump

at the end row 400 and run 400 (or run the whole 800m)

Each week I will post a demonstration video of a Crossfit move. Try and watch it a couple times throughout the week (usually just a couple minutes). We do not have a lot of time for demonstration so this will be a good way to see how moves are done correctly. This is a video on the kipping pull up, they are not using an assistant band in the video but it is no different using the band. If you can get kipping down it makes pull ups way easier.
https://www.youtube.com/watch?v=-cTAJnIGm6c

Helen- suppose to be only 3 rounds but we always do 5 :-)
run 400m
21 kettle bell
12 pull ups

Hi Girls! Hope you had an awesome Mother's Day!
This weeks schedule- PLEASE COMMENT WITH DAYS YOU CAN COME
Mon, Wed, Fri 8:20
Sat and maybe Sun


*I believe Kendra is going to teach yoga on Friday!

Tommy V
For time:
115-lb. thrusters, 21 reps
15-ft. rope climbs, 12 ascents
115-lb. thrusters, 15 reps
15-ft. rope climbs, 9 ascents
115-lb. thrusters, 9 reps
15-ft. rope climbs, 6 ascents

3 rounds of
row 400m
2 min of- box jumps, burpees or jump rope


Then one time through
50 dumbbell snatches alternating
50 sit ups with 12 lb ball
50 walk lunges with weight
50 bicep curls

5/5/15

Today we did a 3 min x 5 rounds
20 sit-ups
20 good mornings alternating 20lb ball and 45lb bar
Max rep front squat alternating 20 lb ball & 45lb bar.
Rest 1 min

The rounds that I used the bar was so hard for me. I got 25 front squats. The rounds with the ball I got 50-57. This one was a lot harder than I expected it to be!

Friendly competition :-)
30 min AMRAP
50 jump rope
50 good mornings
50 air squats


Run 400m with 20lb weight vest.


We had 3 groups of 2.
Partner 1 starts the list of moves while partner 2 runs with the vest.
When partner 2 returns to the gym they start where partner 1 left off and partner 2 runs.
As soon as 50 squats is complete by either partner 1 or 2 they put a tic on the board, that is 1 round.
Running is not apart of the rounds.


Example: When Partner 2 returns to the gym from their run they ask partner 1 where they left off.
So partner 1 might say- 30 squats so Partner 2 starts on 31 squats, puts a tic on the board at 50 squats and then goes to the jump rope and continues the list until their partner returns from the run.
If you don't have a weight vest carry dumbells.

"Chelle" (Littleton girls named this wo a long time ago)
I decided to make it a little longer by adding the run and row at the beginning and end
"Chelle PLUS"
Run 400M
Row 400M
70 burpees/ box step ups 40 each leg
60 sit ups/ 30 sit ups and 30 GHD
50 kettle bell/ bicep curls
40 pull ups/ ring pull ups
30 press/ good mornings
Run 400M
Row 400M

This weeks schedule- Please comment with the days you can come
Mon, Wed, Fri - 8:20
Sat

Fun Partner WO
35lb farmer carries (35lb each arm) up and down driveway
50 box over burpees
2 min plank
100 mt climbers
1min handstand
4 min wall sit w/14lb ball
50 partner situps with the 12lb ball

Leigh Anne has some great new to announce but Ill let her tell you :-)

5 rounds
run 400m
3 rope climbs
40 mt climbers

2015 Masters Qualifier Event 3
2 rounds for time of:
1,000-meter row
 thrusters, 50 reps
30 pull-ups

5 rounds
run 400m
20 sumos
20 KB
2 min wall sit with ball

17 Rounds
5 BJ
5 press
5 ohd squat
5 GHD

Started first 7 rounds with 45# press and OHD squat, moved to 55# for both press and OHD squat for remainder 10 rounds.  25:58.

Alisa did 15 rounds of step ups, bicep curls, back squat and lunges.  27:18.

5 rounds
50 DU or 150 singles
50 sit ups
35 over head walk lunges

This weeks schedule- PLEASE COMMENT WITH THE DAYS YOU ARE COMING
Mon, Wed, Fri 8:20
Sat and Sun

17 rounds!
5 box jumps/steps
5 press/bicep curls
5 Over head squat/bk squat
5 TTB/GHD
---------------------------------------
3 rope climbs after the wo

We have a new member to the gym, her name is Kendra we are excited for her to come. She is a yoga instructor so we are going to figure out how we can start doing yoga once a week depending on her schedule. We will keep you posted :-)

Happy 40th Birthday Renee!
40 reps of each. Run 100m inbetween each move
box jumps
jumping pull ups/ring pulls
kettle bell/40 sec pull up hang
walking lunges/squats
mt climbers/calf raises
push press/bicep curls
good mornings/row 40 cal
wall balls/mason twists
burpees/sit ups
double unders/ singles

EMOM- 12 min
odd- 5 wall ball, 5 box jump
even- 5 pull ups, 10 burpees


Rest for a moment


EMOM- 12 min
odd- 7  sumos, 10 sit ups w/12 lb ball
even- 15 good mornings, 5 ttb

This weeks schedule. PLEASE COMMENT W/DAYS YOU ARE COMING.
Mon, wed, Fri- 8:20
Sat and Sun (time to TBD)
Wednesday- we will celebrate Renee's bday with a bday wo!!
Lets pick a wo you have done in the past and try and beat your time over the next 2 weeks. This is fun just to see how you have improved. You wont always get a PR but it is fun trying!! You can comment with what wo your plan to do if you want :-)

10 rounds of:
30 seconds of row
Rest 30 seconds
30 seconds of sit ups w/12lb ball
Rest 30 seconds
Post total reps completed to comments

10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of 45-lb. dumbbell thrusters
Rest 30 seconds
Post total reps completed to comments.

20 Kettle bell
12 push press
20 walk lunges w/weight
40 Kettle bell
9 push press
40 walk lunges w/weight
20 Kettle bell
12 push press
60 walk lunges w/weight

Girls, we need to get back to yoga. Maybe Sundays at Cramner Park during football practice. Anyone want to teach :-)???

5 rounds
9 burpee box jumps
25 double unders or 75 singles
50 sit ups

Thinking about doing another friendly competition. Last year we did one between the Fletcher gym and the Ekstrom gym and it was super fun. Thought it might be fun to do it again with the Fletcher Denver gym and The Groom's gym. We set up short wo's some were like who could jump the farthest or throw a weighted ball the farthest and then others were short versions of the wo's we do all the time. I had a hurt shoulder injury last competition but I just subbed or did what I could so don't worry if you are injured you can still participate. It will be about 2 hours and we can pick a Saturday or Sunday that works for the majority. What do you think?

Cardio for 10 min (row, run, bike)


Fran
21-15-9
pull ups
thrusters

This weeks schedule- PLEASE COMMENT WITH THE DAYS YOU ARE COMING
Mon ( I am flexible with time since kids are off school), wed, fri, Saturday, Sunday 11:00

6 rounds
6 TTB
run 100m w/12 lb ball
6 KTE
run 100m w/12 lb ball
20 sit ups w/12 lb ball

5 rounds for time of:
20 wall-ball shots
20 reps sumo
20 reps box jumps
20 reps push presses
Row 20 calories
Rest 1 minute

Partner Workout
AMRAP 31 minutes


Partner #1
8 thrusters
4 rope climbs
11 BJ


Partner #2
run 400m WITH THE 20 lb WEIGHT VEST


Partner #1 starts their thrusters while Partner #2 starts running.
When Partner #2 gets back from the run they pick up where Partner #1 left off.
and Partner #1 starts running.
So if #1 got to 5 BJ then #2 has 3 more reps of BJ and then goes to the 8 thrusters.
This goes on for 31 min

Birthdays
Please comment under this post with your birthday. Birthdays are always celebrated in the gym ;) If you don't put your bday down Ill go find it myself!

Micheal-
800m run
50 bk ex
50 sit ups

This weeks schedule- PLEASE COMMENT WITH THE DAYS YOU ARE COMING
Mon, wed, fri, after school drop off (8:20) and Saturday,
Sundays are a maybe with flag football starting

5 rounds
350 m row
50 walking lunges w/weight
20 ghd sit ups

April Challenge- 10,000 reps of anything stomach (plank not included)
This challenge came from a friend of mine, perfect time for this challenge with swim suit season coming up! You can even do this at home.
You can keep track by commenting under this post.

I'm going to go ahead and post the schedule for next week. I know some of you are gone so let me know if anyone can come these days. I am flexible with time since kids are off so just get with me if you can come and we will work out times.
Thurs, Fri, Sat, and I will figure out Easter if it will work.

Did 15.5 today
27-21-15-9 reps for time of:
Row (calories)
Thrusters

With spring break coming up I have lost track of everyone's schedule. Who will be here Fri at 8:20 and Saturday (whatever time works)? Trying to make some plans. Thanks!

Go down the ladder and then back up. So you start with 5 pull ups/50 sit ups and end with 5 pull ups/50 sit ups. Total sit ups will be 300 and total pull ups will be 150
5 pull ups/50 sit ups
10 good mornings
10 pull ups/40 sit ups
10 good mornings
15 pull ups/30 sit ups
10 good mornings
20 pull ups/20 sit ups
10 good mornings
25 pull ups/10 sit ups
10 good mornings

50 dumbbell snatches
5 rope climbs
40 dumbbell snatches
4 rope climbs
30 dumbbell snatches
3 rope climbs
20 dumbbell snatches
2 rope climbs
10 dumbbell snatches
1 rope climbs

Version of Helen
5 rounds
run or row 400m
12 pull ups
21 KB

Yes I can finally post correctly !

This weeks schedule- PLEASE POST DAYS
Mon, Wed, Fri, Sat. Gonna skip Sunday this week

Heather and I did Yoga today, felt good after ab day! Sneezed in church and about fell off my chair!

Ab day!
Inbetween each rep below you either run 200m, row 200 m, 200 jump rope, 50 box step ups. You can choose one to do inbetween all moves or change it up each time.
2 rounds-
20 reps each of
TTB
Sit up with the 12lb ball on your chest
GHD sit ups
Mason twists with the 12lb ball
Mountain climbers
10 on each arm plank down to forarm
10 on each arm plank knees to elbow like a side crunch


At the end we established our 100 sit up time. Much harder after you just did a major ab workout!!

Partner Gaza Hero WOD

omg, we did a partner Gaza Hero WOD today and it kicked our butts.
5 rounds

10 BJ
15 pushups

12 pullups
18 KB

800 run (its suppose to be 1 mile but we modified)

Jane 48:02
Megan 48:25
Karla 48:53
Allison 49:03


You and your partner do each grouping together e.g. I started with BJ while Jane was doing pushups, and then we switch and I do pushups while Jane does BJ. Then we moved to pullups and kb, and then ran the 800 together. Allison and Karla started with the run together and then did the other two grouping. If we wouldn't have done partners you would end up doing a total of 100 BJ, 150 pushups, 120 pullups, 180 KB and 5 miles running. As it was it was very hard.

Dawn and Larina got half way up the rope today, if they hadn't just done Kelly I bet they would have made it to the top! Next time

5 rounds
7 pull ups
20 burpees
1 rope climb
50 sit ups

LA and Kim WO

4 Rounds
20 Ring Pulls
2 Minute Wall Sits
30 Sit-Ups
50 Jump Rope

Kim  23:54
LA  20:35

5 pull ups
10 press
15 bk squat

Everyone will estabablish their "Kelly" time this week :-)
Kelly
5 rounds
run 400M
30 box jump
30 wall ball

This weeks schedule- PLEASE POST YOUR DAYS
Mon, Wed, Fri (8:20), Sat, Sun

Yoga Day!
We did a new DVD. I thought it was harder but still a great stretch

10 rounds
1 rope
run 200m with the 12lb ball

First Wo in the new gym 1/17/15
5 rounds
10 cal row
10 squats
10 push ups
10 sit ups

OMG! Ready for a super hard one!
EMOM (every minute on the minute) X14 min
odd starts on min 1, even starts on min 2 for 14 min
Odd- 7 thrusters, 30 situps
Even- 10 lateral jumps, 7 WB


EMOM (every minute on the minute) X12 min
odd starts on min 1, even starts on min 2 for 12 min
Odd- 10 PP, 7 push ups
Even- 5 BJ, 7 wB


EMOM (every minute on the minute) X10 min
odd starts on min 1, even starts on min 2 for 10 min
Odd- 10 ring pull ups or bicep curls, 5 lateral jumps
Even- 3 burpees, 7 WB


Lateral jumps- stack weights to your desired height and lay a bar across or lay a bar across two box jumps and jumps over the bar side ways


2 of us started on the odd and 1 started on the even and then switched so we didn't have to set up so much equipment.

Some of you have questions on posting and commenting. If you did a new workout please click "post" to add the new workout. Then under the post click "comment" to add your time or comments about the workout. If you just completed a workout you know others have already done look through the posts until you find it, click "comment" under that post to add your time and comments. It is always good to add your time under the posted workout so then when we go back to do that workout again we can look at the comments and find everyone's time and what weights you used. The reason to keep track of your time is so that you can try and get a personal record (PR) the next time you do that workout. This is how you track your progress. Also, if anyone wants to Post something else on the blog that is fine too. Like a recipe you found that you liked or a good stretch or a workout idea, anything really :-) Thanks for participating!

5 rounds
run 400m
20 on the floor TTB
20 leg scissors
2 min plank
1 min superman

Same schedule this week. Let me know what days you can come, thanks!
Mon, Wed, Fri 8:20ish
Sat and Sun

4 rounds
run 400m
25 mason twists- 12lb ball
30 good mornings- 20lb ball
50 walking lunges with weight

"Ghost"
6 rounds
1 min row for cal
1 min burpees
1 min double unders (singles)

Quote of the day - "I forgot who I was dealing with" says Dawn. LOL! I actually took that as a compliment :-)

Grooms Gym

We did Chelle 1 today
70 burpees
60 situps
50 35 pd kettle bells
40 pull ups
30 press at 55 pounds


Allisons PR was 19.27
Megan's PR was 20.21


So we upt the weight on the press's and it was dang hard. Allison's time was around 22:40 and mine was at 27:00. I'm feeling in my back, shoulders, and arms already.

In the next week we will try and get a personal record (PR) on a WO you have already done. Here are a few to choose from. Please pick one and be ready :-) Or you can pick one off the blog. The ones listed below are before we started the blog. We will start this Friday
(Kim, LA, Jennifer did this one)
5 rounds-
row 10 cal
10 squats
10 push ups
10 sit ups


(Kim, LA, Jennifer did this one)
5 rounds-
run or row 400m
20 box jump
15 kettle bell


(Kim, Heather, LA)
Micheal-
3 rounds
800m run (400m run/400m row)
50 good mornings
50 sit ups

Leg Day!
4 rounds
50 Good mornings- 20lb wallball
1 min plank
25- box step ups with the 20lb weight vest
2 min wall sit with the 20lb weight vest
25- back squats- 65lbs

This weeks schedule- Please post the days you can come :-)
Mon, Wed, Fri 8:20ish, Sat and Sun

Yoga- week 2!!

5 rounds-
50 walking lunges
3 rope climbs (20 pull ups)
50 sit ups

1000m row
21 wall ball
21 pull ups


750m row
21 wall ball
21 pull ups


500m row
21 wall ball
21 pull ups

I am thinking about making Sundays Yoga day, break it up a little and get a good stretch in. Let me know your thoughts

Was suppose to be 4 rounds but we did 5 :-)
Row 500m
15 over head squats
15 box jumps

Tabata-
plank
wall sit with 14 lb ball
iron cross 2.5 each hand
superman
tricep kick back

Girls, each day we do a workout I will post the workout of the day on the blog. If you end up doing the workout a few days later look back at the posts and find the workout and post your comments and times under that specific workout. This will make it easier when we do the workout again to find everyones times because they will be listed under the workout rather than trying to find it under another workout post :-) thank you so much for posting  and sorry I didn't make that clear.

This weeks schedule- Please post days
Mon, Wed, Fri after drop off and Sat and Sun.
I expect to see Leigh Anne on the schedule this week :-)

Partner Wo
Teams of 2 have to complete the total reps of each move.
150 wall ball
100 walking lunges with lb
80 cal row
80 burpees
60 bicep curls
60 thrusters
40 sumos
40 snatches
20 amove you need to work on
Dawn did KTE, rest of us did pull ups
20 push ups

I can do noon on Sunday, let me know who is coming :-)

2 rounds
50 sit ups
100 jump ropes
20 TTB (on the floor TTB)
100 jump ropes
30 mason twists (12lb ball)
100 jump ropes
20 kte (50 sit ups)
100 jump ropes
150 mt climbers
100 jump ropes

9:00 Saturday, who's coming?

Kim and I did the P90X yoga vid, OMG that was hard!

Tabata-
Pull ups
Push ups
Sit ups
Squats
8 rounds each, 20 sec on 10 rest

Filthy Fifty-
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows- (100 mt climbers)
50 Push press, 45 pounds
50 Back extensions (good mornings)
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders (150 singles)

This weeks schedule- Please post the days you can come, this really helps me with planning the workouts. Thank you for your help!
Kids are out of school Mon and Tues so feel free to bring the kids if you want.
I will do Tues if anyone wants to. 
Mon 9:00, Tues 9:00, Wed 8:20, Friday 8:20, Sat and Sun TBD

White- Hero WOD
5 rounds
3 rope climbs
10 TTB
21 over head walk lunge (25lb bumper)
400m run


Substitutions
5 rounds
20 pull ups (2 bands)
20- laying on the ground legs parallel to ground and then touch the bar
21 over head walk lunge (15lb bumper)

Annie
50, 40, 30, 20, 10
Double unders
Sit ups
If you cant do DU then you triple the singles
150, 120, 90, 60, 30 Singles

Whitten- Hero WOD
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball


Army Captain Dan Whitten, 28,  died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device.

run 400m
30 TTB/45 sit ups
run 400m
45 dips
run 400m
45 thrusters
run 400m
45 walk lunge w/lb
run 400m
45 good mornings


LA- hurt shoulder
4 rounds
2 min bike
20 squat leg lifts each leg
50 sit ups
2 min wall sit

This weeks schedule, please post the days you are coming. Thanks!
Mon, Wed, Fri 8:20 (after dropping off kids)
Sat and Sun times TBD (I think we will be around this weekend)

Fight Gone Bad!
Three rounds of:
Wall-ball, 20 pound ball,
Sumo deadlift high-pull,
Box Jump, 20" box (Reps)
Push-press,
Row (Calories)

4 rounds
run 400m
20 TTB
20 wall ball sit ups 10lb ball

2/4/15
500 m row
50 wb
400m row
40 wb
300m row
30 wb
200 m row
20 wb
100 m row
10 wb

Schedule week of 2/2

This week I plan on hosting workouts on the following days and times, let me know what works for you:


Tuesday - None
Wednesday - 8:20
Thursday - None
Friday - 8:20
Saturday and Sunday, we will do workouts, but time TBD.

Cindy (modified)

We did 20 minute AMRAP as follows:


5 pullups
10 pushups
15 situps

Welcome to our blog!

Hi girls! Hopefully this will be a fun and efficient way to communicate. To do a New Post, you just click "New Post" in the upper right hand corner. For the posts, just put a title of the workout, and then in the body a description if you want.. don't comment when doing a post, that comes after. After you are done with the post, click, "Publish"....  then there will be a link under it that says "No comments"... just click it, and make a comment.