Tabata-
superman
sit ups
wall ball sit ups/ghd
bicep curls
press
wall sit w/ball
calf raises w/20lb vest

March Ab challenge complete 5,000 ab moves

Dawns suggestion, I love it!! Lets get ready for summer. You can do any core move. In order not to get behind you should do about 160 moves each day.

Rowing-
Hi girls, thinking we might try and do more long distance rowing on a consistent basis.
For those that are interested, let's plan on a 5k the week of the 15th each month and a 10k last week of the month. We have 3 rowers now (thanks to Beth!) so we can endure the pain together! Let me know your thoughts by writing a comment.

Good morning everyone!
Kids are off again tomorrow 8:30 or 9:00 work?
Wed, Fri - 8:20
Saturday
Maybe Sunday yoga!

10K Row

4 rounds
row 250m
20 bk ext/good mornings
20 ghd sit ups/TTB/KTE/WB sit ups (pick one)
50 walk lunges
400m run

2 workouts no rest in between

1st wo-
21-18-15-12-9
Kettle bell
Kettle bell squats (hold the kb in front of you and squat down)

2nd wo-
21-18-15-12-9
pull ups
burpee to bar (do a burpee and for the jump touch the pull up bar with both hands)
cal row

Hi Girls! Hope you are having a great weekend.
Mon, Wed, Fri- 8:20 (unless Kendra needs a different time)
Saturday

Kendra wanted to do 5 rounds, LOL!!
1 round
50 cal row
2 min situps
50 cal row
1 min TTB
50 cal row
1 min GHD Sit ups/wall ball sit ups
50 cal row
1 min bk ext/good mornings
50 cal row
 1min Superman
That is 250 cal row!! Rowing alone took us about 26 min

Then we did the core moves again wo the row inbetween.

This week is going to be fun! Week of the Woman Wods!! WWW!!
Mon, Wed, Fri 8:20
Sat

We will try and complete 3 of these WO's this week. You can plan it out or just come and pick one when you get here.

Counts as one wo-
Helen
Kelly
Nancy
Cindy
Chelsea
Eva


Two of these counts as one-
Karen
Fran
Jackie
Annie

https://crossfit208nampa.wordpress.com/the-girls/

Circuit/Interval training

1 minute on each move- go through list twice
Bocu ball jumps
jumping lunges with arms up
wall sit with 15lb plate over head
sit ups
bk ext
ring pull ups
row
bicep curls
press
superman

Then we did 100 sit ups :-)

"It's important to repeat workouts, because that's how you know if you're getting fitter or not."

Inverted Burpee :-)
https://www.bing.com/videos/search?q=inverted+burpee&&view=detail&mid=49F052C4CAE3D7644E9649F052C4CAE3D7644E96&rvsmid=49F052C4CAE3D7644E9649F052C4CAE3D7644E96&FORM=VDFSRV&fsscr=0

Superbowl 50 Workout
Panthers 10/ Broncos 24
Row Cal
Burpees
TTb
Kettle Bell
Press
Back squat
Bk Ext
GHD sit ups
Wall balls
Pull ups

First time through the list you do 10 reps each move wo stopping. If you do not get through all 10 reps then you finish your first 10 and then do 10 more. After you have completed the list then you go through it again and do 24 reps of each move.

Ya Broncos!!!

Hi Girls!
This weeks schedule- I am helping in Max's class Friday so we can do Thursday instead.
Mon, Wed, Thurs, Sat 8:20

5 rounds
200m row
10 bicep curls
15 ghd
10 tri kick backs

5 rounds
row 200m
5 pull ups
10 push press
20 DU

5 rounds
400m row
50 walking lunge steps
20 BJ
20 Sumos

25 min AMRAP
1 rope
5 burpees
200 m row