Good GHD sit up vid
https://www.youtube.com/watch?v=Ufaa41nkIP8

very good row vid-
http://vids.wodnation.net/video/c4yhkr7sde9g

Kendra and I

Tomorrow is May 1st I am thinking of a challenge for each one of us this month. If you don't want to do it or don't like the challenge I gave you then we can negotiate ;-)


Dawn and LA- Do Helen this week with no bands- record your time and then do it again the last week of May with no bands and try and beat your time.
Helen (Chelle's version)
5 rounds
run or row 400m
21 kettle bell
12 pull ups


Beth and Jen-
Do 50 sit ups this week for time- record your time and then do it again the last week of May and try and beat your time


Chelle and Kendra-
Not exactly sure how to do this but maybe a 1 min plank with a certain amount of plates stacked and then try and double the weight by the end of the month or double the time?

Kendra got a HUGE PR today 3min on her 10K row!! amazing!!

Squatting! https://www.youtube.com/watch?v=xDdSZmWNYQI

Hope everyone had a great weekend!
Alright we have had a couple days off - we are going to hit it hard this week, who's ready?
Mon 8:20, wed 8:30, Fri 8:20, Sat Sun


Rowers, we have 6 more days to complete our challenge.

Ghd sit ups-
https://www.youtube.com/watch?v=IxO5enwOEbQ

5 rounds
15 tricep
15 bicep curls
15 mason twists
30 box jumps or step ups

Lots of snow!! Stay warm, hunker down and make some chili!
This weeks schedule-
Mon 8:20, Wed 8:30, Fri 8:20
Sat and Sun

1st minute 15 wall balls
2nd minute 15 burpees


Keep going until you cant complete 15 reps in one minute
Once you are unable to complete 15 reps take a 1 min break and then
Reduce the reps to 10 per minute until you have completed 20 minutes

100 sit ups
50 cal row
75 jump rope
40 cal row
50 walk lunges w/ kettle bell in one hand
30 cal row
25 sumos
20 cal row
15 tricep w/weight
10 cal row
100 sit ups
50 cal row
75 jump rope
40 cal row

5 rounds
400m run or row
5 push ups
5 inverted burpess w/ handstand
6 opposite knees to elbow
1 rope climb

Hi girls! Beautiful weekend!
Mon, Wed, Fri, Sat Sun
Monday kids are off so I am flexible. Kendra do you need 8:30 this week?

AMRAP 30 minutes
run or row 400m
15 GHD sit ups
15 over head squats
15 box jumps

Partner Workout
Partner 1 rows 300m as a sprint and partner 2 does the workout move and you don't stop until your partner is done rowing 300m so that is their motivation to go quickly and then you switch.
We went through the list twice- total row was 3,000 meters


Superman
Sit ups
Plank
Kettle bell
Wall ball sit ups

5 rounds
row 400m
20 DU
20 calf raises with 20lb vest
10 pull ups

16.5 Crossfit open
21-18-15-12-9-6-3
Thrusters
Bar over burpees (jump over the bar you are using for thrusters)
Because of lack of space we just did burpees
But of course it didn't end there- you had to do 3,000m of running/rowing or both- partition how you like


Here is a video of one of the Crossfit open athletes doing the wo (40-45 years old)
https://www.youtube.com/watch?v=EaS5pnZpnYM

http://vids.wodnation.net/video/t683axfnohln?utm_content=bufferc8e30&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer

This weeks schedule-
I could do Mon or Tues (let me know what is best for everyone)
Wed, Friday, Sat, Sun

run or row
400m
rest 1 min
800 m
rest 2 min
1200 m
rest 3 min
1600 m

Girls, I am super sad to say this but because Craig lost his job we have decided to start selling the crossfit equipment to help pay the mortgage. I am so sorry