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