Its been a fun week in the gym! I am looking forward to 2018! A few girls have already announced their goals for 2018, so exciting!

I will workout Sat and Sun, I think 9:00 both days.
I will post the New Years Eve workout, you can do it Sat or Sun.
We will be out of town after that, I will be back in the gym 9:00 Thursday. Please come while we are gone.
Post the days you are coming.

So proud of Laura, Amy, Alecia, Nancy for completing the 10,000 core reps!! That is so awesome!!
Huge accomplishment. I can tell my core is stronger.
I know a few also completed the 5,000 reps over Nov or Dec- super awesome also!

January Challenge
This will be a cardio challenge- can you complete 100,000 meters in the month of January?

All your cardio in the gym will be counted plus activities such as running, biking, hiking, snow shoeing, skiing, etc.  will also be counted. For every mile you will receive 1600 meters so you will need to know how many miles you went.

Who's in?
Maybe we need to start the new year with a 10,000 meter row or bike!

30 cal buy in
5 rounds of
10 kettle bell
20 oblique twist 12lbs
10 pullups
1 min plank
10 box jump squat w/20lb vest
30 cal buy out

34:15

Buy in 30 cal cardio

5 rounds
10 box squats with weight- step up on the box, step down and perform a squat
20 mason twists
10 KB
10 pull ups
1 min plank

Cash out 30 cal cardio

1 min per move. Twice through. Make sure you do it in the same sequence the second time

sit ups, wb sit ups, TTB

bike, row, ski

 burpees, tri KB, PP

walk lunge, jump rope, battle rope

Merry Christmas!! Hope you have a wonderful day.

Gym is open all week. Should we do 9:00 since kids are out of school? I can be flexible.
I will probably workout all days in some capacity.

Should we plan on a New years eve workout? I wont be here New years Day

Christmas Eve A** whopping
1k cardio
50 wall balls
50 slam balls
50 box jumps or step ups w/the riser
50 sit ups
750m cardio
35 wall balls
35 slam balls
35 box jumps or step ups w/the riser
35 sit ups
500m cardio
25 wall balls
25 slam balls
25 box jumps or step ups w/the riser
25 sit ups

20 min AMRAP
5 pull ups
10 burpees
15 squats
20 pulls on the rower

Your total score is how many calories you got on the rower

Hi Girls, today was so fun! Thank you for everything

We are about half way through December, keep up the core work!

Gym is open all days! When can you come?

partition however you like but you must complete
3500 m cardio (use all three machines)
400 core moves
250 weighted walking lunges

30 min cardio
every 5 min do 15 burpees

tabata abs
sit ups
wb sit ups
ghd or GM
mason twists
superman
TTB

Hi Girls, I hope you are having a great weekend!

Gym is open all days, what days are you able to come?

Secret Santa Brunch-
Saturday we will workout at 9:00 and then have a brunch right after- husbands and kids are invited too. It would be great if you could bring something but don't stress out, muffins, fruit, salad, bacon, whatever is easy. If you need to warm it up or cook here that is totally fine. We will also give our final Secret Santa gift at the brunch. If you cant make it you can give your final gift some time this week. Fun!

5 rounds
15 thrusters
50 DU or 150 single jump rope
3 rope climb or 15 pull ups

Buy in - Chelle did 5 rope climbs and Alecia and Nancy had to do as many WB as they could

40-30-18-12
cardio
PP
weighted sit ups
Tri KB or Bk Ext

Cash out- 5 rope or the same amount as WB as you did at the beginning

5 rounds
 400 m cardio
12 snatches total
6 pull ups

Partner Wo
50-40-30-20-10
cardio
partner wb sit ups
TTB or KTE
Slam balls

Hi girls! Hope you are having a great weekend.
Gym is open all days, when can you come?

40-30-18-12
PP
weighted sit up
Tri kickback
calorie

50 cal buy in

3 rounds
50 walking lunges
50 air squats
30 GM or Bk Ext

50 cal cash out

I am not sure if everyone did the buy in/cash out. Just post however you did it. Those kind of got added at the last minute.

50 cal
100 sit ups
100 mt climbers
50 wb sit ups
2 min plank
2 min Superman
50 ttb or kte
100 sit ups
100 mt climbers
50 gm or bk ext
50 cal

This weeks schedule -
Gym is open all days. We are about half way through the core challenge, don’t get behind :)

This weeks schedule and a few other things coming up -

My kids are off all week. I will be in the gym Mon, Tues, Wed, Sunday. We are out of town Thur-Sat. If anyone is around and doesn't mind checking on the animals that would be awesome! Thank you

Last year we did a secret santa in the month of December and it was really fun. This year we were thinking of doing it again but changing it a little.
We thought it would be fun to give your SS a gift during the month, be creative - leave it on their door step, leave it in a sneaky place in the gym but don't get caught! Last year we picked a day before Christmas to do a workout in the morning and then right after have a brunch with kids and husbands (if they want to come) and then reveal yourself to your SS with a final gift. Would Dec 16 work for everyone?

If you do not want to participate in the SS that is totally fine, would love for you to still come to the Christmas workout and brunch. Please post if you would like to patriciate and we will draw names this week for those that start shopping early on black Friday ;-).

25 min AMRAP
200m cardio
15 PP
20 weighted sit ups

30 min AMRAP
5 thrusters
7 TTB
1 rope or 7 pull ups
200 meter cardio

Buy in- 50 cal and 100 sit ups

5 rounds
10 BK Squat
10 box over burpees
12 tri KB

Buy out- 50 cal and 100 sit ups

Buy in 100 wall balls (or you can do 50 buy in and 50 buy out after the 3 rounds)

3rounds-
400m cardio
21 burpees

4 rounds
20 reps of each move
KB
Sit ups
BJ
KTE
SB

I challenged the girls to go heavier on at least one move on the last round

Coffland
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run (cardio)
30 push-ups (girls did sit ups)

---

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.
Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.
Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

This weeks schedule- open everyday
What days can you come?

We have decided to extend the core challenge through the end of the year, total 10,000 reps

4 rounds
5 min per round
800m bike
500m row
remainder of the 5 min perform as many sit ups as you can

Your score is your total sit up reps

Then perform 300 core moves

Team of 3 - complete 1320 reps (each person performs 40 reps of each move)
row
bj
pp
sit ups
bk ext or GM
wb
bike
TTB or kte
kb
pull ups
slamballs

all 3 of you perform the move at the same time. If one person is faster they can help you with your reps.

10 min- how many rounds can you complete in 10 min
15 cal cardio
30 sit ups

10 min-
Hold plank as long as you can when you fail do 5 burpees

3 rounds
17 TTB
20 wb sit ups or weighted sit ups
1 min superman

This weeks schedule- gym is open all days!

What days can you come?

November Core Challenge

You need to complete 5,000 core moves in the month of November.

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. Back extensions and good mornings also count.
It equals out to be about 167 moves a day so you don't want to get behind. You can do your reps at home, in the office, bedroom, gym, etc ;-)

We can keep track of our reps on the blog if you want.

1 minute Plank =  40 reps.
1 min superman= 40 reps

Any crossfit workout even if it doesn’t have a specific ab move counts as 50 because almost all moves in CF help with your core.

Dawn's 47th birthday workout-

4 rope climbs or 20 push ups and 27 tri kb
47 cal bike or row

4 rounds
7 pull ups
7 TTB
7 goblet squats
7 wb or slam ball

47 cal bike or row
7 rope climbs or 30 KB and 17 cal ski

Hi girls! Let's workout this week!!

Dawns 47th birthday workout Monday!!

Anyone want to do a ab challenge in November? 5,000 core moves

 **please, please post the days you can come on the blog** texts get too crazy and everyone looks here to see if their pals are coming. :) thank you!!

Laura and Chel's 45 Birthday workout
45 cal bike
45 cal row
45 slam balls
45 lb sit ups
45 walking lunges w/35lb sand bag X2
45 sec superman X2
23 burpee pull ups, 22 TTB or KTE
hold 45lb KB and do a farmer carry up and down drive way
4 box step over w/35lb sandbag, drop the sandbag and do a burpee
5 box step over w/35lb sandbag, drop the sandbag and do a burpee
45 snatches
45 kettlebell

70 cal bike or row
60 sit ups
50 TTB
40 wb sit ups
30 pull ups
20 burpees
20 cal ski

Do the 60,50,40 in a row.

5 rounds
500m row
20 WB
12 curls
25 situps
25 lunges

Hi girls!! Hope you had a great weekend!

Gym is open all days. We will be out of town Thurs-Sunday.

Fun birthday workout Tuesday!

4 rounds
100m cardio (250m bike)
9 burpee box step overs
25 Bk Squats

3 rounds
400 m row
1000m bike
400m ski
50 sit ups w/lb

7 rounds
30 walk lunges with the vest
5 TTB
5 pull ups

*then*

3 rounds
20 cal ski
15 Burpees

Pick a bar with weight that you can perform all moves with.
You will pick the bar off the ground to perform all moves and then you will jump over the bar for your burpees.

10 Thrusters
10 burpees over the bar (BOB)
10 BK Squats
10 BOB
10 Push press
10 BOB
10 Thrusters
10 burpees over the bar (BOB)
10 BK Squats
10 BOB
10 Push press
10 BOB

20 AMRAP
10 cal bike
15 push ups or presses
20 single leg squats- 10 on each leg. You rest one leg on a box. You can add weight if you want

Partner workout
100 cal bike
100 Wall balls
100 wall ball sit ups
100 pull ups
100 box step overs
100 Thrusters
100 cal row

Both people do the moves at the same time. You must reach 100 reps.
Some of the moves your partner may be faster than you so they may end getting in more reps. You only need to complete a total of a 100 reps per move. Example- One of you may get 45 pull ups and the other 55. Each of us has our strengths so help each other out.

Hi girls! This weeks schedule
Gym is open all week!

I am ready to sweat!

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

This weeks schedule-
Gym open all days, what days can you come?

Your body will go exactly as far as your mind pushes it to go!

1600M cardio
6 rope (50WB)
25 PP
1200mm cardio
4 rope (35 wb)
25 PP
800 M cardio
2 rope
25 PP

Perfect Squat- are you getting low enough? Her butt is below her knees and she is upright. Look at the position of her feet

"Jules"
150 slam balls

Todays workout was a fun surprise :-)

It was first come first serve on the cardio machines.
We started with 100 calories.
Then 100 partner wall balls

After that you got to pick from the hat. The choices were
Karen, Nancy, Fran, Jackie, Annie
All fast quick workouts that leave you laying on the floor ;)

100 calories on one of the machines
row
bike
ski

Jackie
1,000m Row
50 thrusters
30 pull ups

Fran
21-15-9
Thrusters
Pull ups

5 rounds
400m cardio
20 mason twists
20 weighted sit ups
20 good mornings or box jumps
1 min superman

This weeks schedule-
Gym is open all days- we will be gone Saturday- Wednesday

5 min each round- 5 rounds
row 800 or bike 2000m
how ever much time you have left in the 5 min perform as many
Dead lifts or rope climbs or push press

your score is your total reps

3 rounds
30 sand bag walking lunges
30 WB
30 SB

This weeks schedule!!
Gym is open all days, when can you come?

**Challenge is over - Kendra and Laura climbed the rope for the first time and Nancy killed her 10,000 meter row time!! So awesome girls!**

3 rounds
heavy carry to adams
35 wall balls

then

3 rounds
30 SB
20 burpees
10 TTB

5 rounds
Run (cardio) 400m
10 pull ups
20 snatches total
30 tri kick backs
40 sit ups

2 rounds
25 weighed sit ups
4 min wall sit holding wall ball
25 mason twists
2 min plank
1 min superman
2 min ski erg
1:40 min iron cross w/lb

4 min AMRAP
15-12-9
Thruster
sit up w/lb
pull up

4 min AMRAP
15-12-9
WB
Burpee
Press

4 min AMRAP
15-12-9
Goblet Squat
TTB
KB

Go Broncos! Hope you are having a great weekend!

Gym will be open all days-
For those that have not accomplished a challenge we will be doing Helen on Thursday. Many of you have a time so lets try for a PR!

What days are you able to come?

 

Chelsea's bday workout

 

 

 

Emily
10 rounds for time of:
30 double-unders
15 pull-ups (I think 10 pull ups is enough)
30 squats
100-m sprint
Rest 2 minutes

You can do the 2 min rest or not. Make sure you record whether you did it or not cause that will impact your time.

This weeks schedule

Gym is open all days, what days can you come?
Chelle - Mon, Mt bike Wed evening, Thursday, Sat

**We will celebrate Chelsea's bday on Thursday with a birthday workout.**

We are up to $145 for the rower repair, we only need $105 more dollars.

2 more weeks of the challenge. Let's keep working on our challenge moves.
Kendra has climbed the rope, Laura is almost to the top. Beth is working on her dead hang and kipping pull ups, Nancy is going to get a PR on her 10k row, Dawn is doing dead hang pull ups.
So exciting to see everyone working on things they struggle with and getting stronger.

4 rounds
cardio 400m
50 sit ups
30 bj or step ups w/ext
50 walk lunges w/weight vest

Labor Day workout!

1 mile cardio
20 rounds
5 KTE or TTB
5 Burpees or push ups
5 Kettle bell
1 mile cardio

you need to do a total of 100 reps of each move so if you want to do 10 rounds of 10 reps you can.

Happy Labor day weekend!! It's hot!!

Labor day - looks like girls are working out at 8:30.

Gym is open all days this week. When can you come?
Lets work on the challenge moves. Kendra got hers done.

I will workout Wed, Thurs, Sat
Anyone want to mountain bike Friday evening?

Labor Day 50
wall balls
slam balls
burpees
sumos
row
box step ups with the extension or jumps
wall ball sit ups
tri cept kb
walking lunges w/lb

Fun Saturday partner workout

100 partner wall ball sit ups

2 rounds
Ski 25 cal
3 rope climbs
15- 20 lb slam balls
15 step ups with the 35lb sand bag


2 rounds
Bike 30 cal
3 rope climbs
15- 25 lb slam balls
15 push press 35lb sand bag

I hope everyone is having a great weekend!!

This weeks schedule - gym is open all days.

Let's remember to work on our challenge moves this week. You are welcome to show up and just work on that instead of a workout if you want.

**I think we are finding we will probably need to fix the other rower so that we have enough cardio machines. It will cost $250 to fix so if we all pool $25 we should be able to cover it.**

I think we all do this for each other-

Saturday workout-
200 calories - must use all cardio machines to complete the calories
50 box jump burpees
300/100 single or DU jump rope
100 wall ball sit ups
50 TTB or KTE

Partition however you like to complete all reps

Partner workout

100 partner wall ball sit ups with the 14lb wall ball

100 cal on one of the machines

5 rounds10- 20lb slam balls while your partner does burpees
and then you switch

10- 25lb slam balls while your partner does burpees
and then you switch

each person will do a total of 100 slam balls

40-30-20-10
Box jumps or step ups and add the riser
Sumo
sit ups with weight
cardio

record what type of sit up you did and what cardio machine you used

OMG! School is starting!!
I will be in the gym at 8:20 when I am there, we will start workouts by 8:30.

This weeks schedule, gym is open all days!

Take some time today to think about one of the challenge moves you would like to
accomplish in the next 30 days. If you feel like all of those are way too hard, then let's add something that is more attainable.

5 rounds
400 m cardio
15 snatches rt arm
15 snatches left arm
25 KB

3 rnds
20 pull ups
40 weighted sit ups
60 air squats
40 cal
20 push press

Back to school challenge
Starting Aug 21 for 30 days
complete one or more From the list that
You have never done before and win one of Kendra's amazing candles.
You can win more than one depending on how many you complete.

1 muscle up
1 rope climb to the top
5 double unders in a row
10 dead hang pull ups in a row
3 Kipping pull ups in a row, chin over bar
1 legless rope climb

If we think of more we can add them

Weekend and next weeks schedule-
Hi girls, I will be gone Fri-Thurs.

Please come this weekend and next week.
Let your friends know when you can come.

My sister is staying at our house, so if you see someone don't be alarmed.

**I did Kelly today and it is on the board. I did not write everyone's previous time but most of you have done it. If you are feeling like a PR workout please look at the blog, write your time on the board and go for it!!!**

50-40-30-20-10
Pick 3 moves to do with the 35lb sandbag

Fun one to do with a friend

Stretching
Girls, I think we need to be better about this. I know it is tough cause we are alway in a hurry but we don't want to get hurt.
Let's try and do at least 400m cardio, jumping jacks, toe touches, arm circles, air squats. We probably won't do it all together but try do a little something before we start. Maybe even when you are making breakfast for the kids in the morning. We can't walk into the gym with cold muscles and jump into a high intensity workout.

We tried to copy a Crossfit games workout

7 rounds
2 min-
2 rope climbs or 5 pull ups
7 cal row or ski
How many over head squats can you do before the 2 min is up?
record total OHS

rest 1 min

Hi girls!! Time for a new week!
Gym is open all days

When can you come?

Hi girls!! Cant wait to catch up with everyone

This weeks schedule - gym is open all days, what days can you come?

I'll workout -
Mon- 8:30
Tues- 8:30 ish (gotta drop kids off at camp)
Wed- 8:30

Final Mt bike race on Saturday :)

5 rounds
15 cal cardio
12 dumbbell snatches each arm
9 burpee pull ups

Schedule  for this week-
We are out of town until late Friday.
Would anyone be able to water the plants and check on the animals Mon, Tues, Wed, Thurs?
Maybe each person could take a day like last time ;-) Thank you!!!
Plants- ones in the courtyard
Animals- Make sure Kensie has water and food outside.
Maybe just Wednesday some come in and make sure litter box is clean and cats have enough food.

Gym is open tomorrow (Sunday) if anyone wants to come
Please let your friends know when you can come this week.

I have posted some fun workouts on the board! Have a great week

4 rounds
30 kettle bell
20 bk squat
20 push press
30 ghd sit ups or weighted sit ups

5 rounds-
25 ghd sit ups or weighted sit ups
3 rope climbs or 20 pull ups
400m cardio

8 rounds of cardio- 1 min rest in between each set
Decide what cardio you want to do, I would just pick one
400m ski, row or run
1,000m bike

post total time

50 reps of each - extra credit if you want to add 200m cardio inbetween each round
Box jump
kettle bell
knee to elbow
wall ball
burpees

50 reps of each - extra credit if you want to add 200m cardio inbetween each round
jump lunge
sumo
push press
bx ext
burpees

"Leg day"
20 bk squats

5rounds-
10 goblet squats
6 1 legged squat holding the 35lb sand bag.

20 bk squats

5rounds-
20 jumping lunges holding a ball over head or 20 walking lunges w/ the 35lb sandbag
10 box step ups holding the 35lb sand bag

20 bk squats

5 rounds
25 wb
15 pullups
15 tri kickback
Bike 1,000 m

"Nancy"
5 rounds
400 m run
15 over head squats- either holding a bar or plate. Elbows locked

Jenn's workout - she finished her first nursing test!!
100 med ball sit ups with your partner using the 14lb ball

21-15-9
press
sand bag back squat
sand bag lunge

then

21-15-9
Wall ball
slam ball

Then complete 2,000m row or 5,000 m bike
1st min - 1 burpee then row
2nd min- 2 burpees then row
so on until you cannot complete the burpees and row within the minute

We did it wrong but it was still hard as heck!!!

This weeks schedule-

Gym is open all days!

Lets do a celebratory workout for Jenn tomorrow- she finished her test!
Please let me know for sure if you are coming so I can plan the workout.

Dallas 5 Hero wo- (I  changed a little)
5 minutes of:
    Burpees
Then, 5 minutes of:
    7 Thrusters (or dead lifts)
    7 box jumps
Then, 5 minutes of:
    7 WB sit ups or weighted sit ups
    7 TTB
Then, 5 minutes of:
    7 snatches (do all reps on one arm and then switch each round)
    7 Goblet Squats or heavy Tri kickback
Then, 5 minutes of:
         Cardio (calories)
Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
Post reps for each station to comments.

This weeks schedule-
Gym is open all days

I will workout
Monday-8:30

Tuesday- 8:45 (you can come at 8:30 and start warming up but I might not be back from dropping off kids until 8:45)

Wednesday evening Mt bike-

Thursday- 8:30



If you need a different time please post it under comments.

Thank you so much to those that helped us water plants and bushes while we were gone, super helpful!!!

2 rounds
40 slam balls
40 pull ups or 20 pull ups and 20 push ups
40 tri cept kick backs
40 bk ext or GM
40 cal

Good overhead walking lunge video

https://video.search.yahoo.com/video/play;_ylt=A2KLqIS191xZ2noAWB63mWRH;_ylu=X3oDMTByZWc0dGJtBHNlYwNzcgRzbGsDdmlkBHZ0aWQDBGdwb3MDMQ--?p=overhead+walking+lunge&vid=257b4a1eebcddb69851fdfa72d1bcb96&turl=https%3A%2F%2Ftse1.mm.bing.net%2Fth%3Fid%3DOVP.6JY-eS42jSP4Az8UM3NEvAEsCo%26pid%3D15.1%26h%3D168%26w%3D300%26c%3D7%26rs%3D1&rurl=https%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3D6SAdh7sStRw&tit=OVERHEAD+WALKING+LUNGE+TECNIQUE+-+Paradiso+CrossFit&c=0&h=168&w=300&l=125&sigr=11b2vcdkn&sigt=11j8225m7&sigi=12rjclc3c&age=1321320139&fr2=p%3As%2Cv%3Av&fr=iphone&vm=r&tt=b

Hi Girls! Happy 4th of July!! Have a great weekend

I will be gone until Wednesday. Another big race Saturday so I'll probably only wo Thursday.
But there is a chance I will mt bike Thursday instead of Crossfit. Ill post when it gets closer.

Let your friends know when you can come this week. Keep up the workouts!

See you soon

Wall ball ladder
Partner 1 does
10 wb to the 8 ft target
7 wb to the 9 ft target
5 wb to the 10 ft target
1 wb to the 11 ft target

Partner 2 rows and makes sure partner 1 hits the target. If they don't they have to repeat the rep.
Then you switch. Each person does 5 rounds of the wall balls and 5 rounds of rowing. Rowing should not be a rest time.

EMOM for 27 minutes
Min 1- 10 bk squats
Min 2- 2 rope or 10 pull ups
Min 3- 10 presses

Reps are low so you should make it heavy. This is more of a weight lifting wo than cardio.

Hi girls! Enjoy this beautiful weather!
Gym is open all days

My schedule will be
Monday- 8:30
Wednesday-9:00
Thursday- 9:00

Maybe Saturday and then we are out of town until the 5th.

Please make sure you post what days and times you can come. Lots of girls are going to be gone so we want to make sure we know who will be coming and when. If you need a different time then what I posted that is totally fine. Kids are welcome.

Partner workout
10 rounds
16 BJ
16 Dumbell snatches
20 cal machine

You and your partner need to complete the total reps. You can split it up however you want.
So each person does 80 BJ, 80 DBS, 100 cal. You need to do 20 cal on the ski, bike and the rower. You can repeat 2 of the rounds on your cardio of choice.

If you didn't jump on the BJ then you add the riser to the 20" box

Partner workout!

6 rounds
10 thrusters
10 pullups

each person completes all the thrusters and all the pull ups

then

10 rounds
10 cal bike
10 burpees

partner 1 bikes while partner 2 performs burpees (that is 1 round)
each person ends up doing 50 cal bike and 50 burpees

3 rounds
1:40 min iron cross holding 2.5 lb weights
4 min wall sit holding the 14lb wallball in your lap
2 min - lay on your back and hold your feet 4in off the ground
2 min plank

Happy Father's day!!

This weeks schedule- Gym is open all days

If some want to do an earlier time that is totally fine. I have some partner wo's scheduled for this week so please let me know who will be here so I can plan ;-)

Monday-9:00 (gotta get blood work at 8:00)
Tues- 8:30
Wed- off
Thurs- 8:30
Friday- off
Saturday- 8:30 or 9:00

Today Nancy repeated a workout that she had done in March.
You had to see how much you could complete in 13 min and after that you needed to go on and finish the workout. In March she could not finish the workout. Today she completed more in the 13minutes and she finished the workout in 20:00 minutes. Super amazing!! You have come so far Nancy!

4 rounds
15 pull ups
20 bk squats
20 push press
30 ghd sit ups or weighted sit ups

"After Leg Day" Workout
5 rounds
400m ski
30 tricept KB
50 sit ups
10 presses

Happy Birthday Crissy!!!
As many rounds as you can in 38 minutes
Each round you switch cardio machines (if you can)
38 cal cardio (bike, row, ski)
38 sit ups
38 tricept kick backs
run to the corner w the 35lb sand bag or run w a partner w the 75 lb sand bag

Hi girls! Stay cool out there.
This week gym is open all days.

I plan to workout Mon, Wed, Saturday

What days can you come?

10 rounds
200m sprint
30 sec rest inbetween

Record your best and worse time

5 rounds
1 min Sumo
1 min PP
1 min row
1 min sit up
1 min rest

Hi girls! I hope everyone had a really fun weekend!
This week the gym is open everyday. Should we keep the workouts at 8:30?

I will be around the gym Mon, Wed and Fri but might be just cheering you on. Dawn and I have our first MT bike race on Saturday.

Please post what days you can come.

Congratulations to Amy and I for completing the 5000 reps of core moves in May, that was tough but so worth it! Everyone had good intentions but sometimes we get busy and that is ok. Jenn was so close!

5 rounds
30 Cal Bike
25 sit ups
25 walking lunges w/lb
15 KB
15 WB

50-40-30-20-10
Cal bike
press
sit ups w/lb

50 WB
10 SM
40 WB
20 SM
30 WB
30 SM
20 WB
40 SM
10 WB
50 SM

Brad Dyer is my cousin. Pretty cool interview

http://fox4kc.com/2017/05/25/fox-4-explores-if-you-can-help-heal-ailments-by-changing-whats-on-the-end-of-your-fork/

10 rounds
10 cal bike
10 pull ups
10 KB
10 goblet squats

I hope everyone is enjoying the long weekend!
Please come Sunday and Monday if you can. I wont be working out but just respond to the text and coordinate with your friends!

This week gym is open all days.
I will be working out Tues and Thurs. We will be out of town over the weekend but the gym will be open.

Final days of the ab challenge. I think I need to do like 500 a day until the end of the month!

Omg! It the last week of school!
Remember you are always welcome to bring the kids even if I am not working out.

Jenn's wo for the week
3 rnds
1 min plnk
2 min side plank
50 lb sit ups or wb sit ups
50 ninja kicks

Happy Birthday Amy!
Partners- while your partner performs the reps you do cardio and then you switch.
42 reps of everything
ski-burpees
row-wall balls
bike-back squats
ski-sit ups w/lb
row-TTB
bike-push press

Gym is open all days this week-
What days are you able to make it?

I am up in the air on days cause Dawn and I may do our first race Tuesday if the weather is good and my bike gets fixed (bad day on the bike today :(. I am not working out Monday

Happy Birthday Amy!  We will do a bday wo Tuesday to celebrate.

A note about this summer- We can leave it where the gym is open all days, each week will vary for me cause of kids camps and what time I can start. You are always welcome to bring your kids.

4 rounds
400m ski erg
25 wb sit ups
30 side crunches
25 lb sit ups

Summer is coming up and we will all have those days we cant make it to the gym or we are out of town. Keep this article in your back pocket, lots of great home wo ideas!
https://wodnationgear.com/blogs/the-whiteboard/home-wod-101?utm_source=facebook&utm_medium=social&utm_campaign=blog-article&utm_content=home-wod-101

30 min EMOM
Min 1- 15 KB
Min 2- 15 Goblet Squats
Min 3- 20 BJ - jumps or step ups with the platform under the box to make it higher
Min 4- 20 WB sit ups
Min 5- 15 Bk ex w/25 lb plate or 30lb good mornings
Min 6- 10 burpees or 10 pull ups

For time
30 OH walking lunges or weighted walking lunges
200 jump rope
50 WB
10 rope climbs or 30 cal ski erg
50 WB
200 Jump rope
30 OH walking lunges or weighted walking lunges

Kendra's workout
10,9,8,7,6,5,4,3,2,1
WB
Burpees
TTB or KTE

Happy Mother's Day!! I hope everyone is having a great day

Gym is open everyday.
What days can you come?

Its Kendra's turn to pick the workout! Yippee

I'll be there
Mon, Tues for sure

This weeks schedule.
Gym is open all days-

What days can you come?

Alisa it is your turn to pick a wo from the blog or come up with your own. :-)

How is everyone doing on the ab challenge? I need to do a bunch today!

Abs start in the kitchen. Nobody wants to believe that or listen to it, but if you don’t have a clean diet, you won’t see the true results from your hard work in the gym. That means eating lean protein, vegetables, avoiding sugar and alcohol and drinking a sh*t ton of water.

15 PP
5 rope
12 PP
4 rope
9 PP
3 rope
6 PP
2 rope
3 PP
1 rope

Partner sandbag workout
30 min AMRAP

With your partner you will carry the 75lb sand bag to the corner of cook (their are handles on the side of the sandbag for your carrying convenience)

Once you return to the garage then you will both perform these moves on your own with the 35lb bag
10 bk squat
10 burpees w/o weight
10 walk lunges

Continue this until 30 min is up. How many rounds can you do?

18-15-12-15-18
cardio calories
BK Squat
pull up
OH sit ups w/lb

20 min AMRAP
20 snatches
15 presses
20 BJ

Partition
5,000 m cardio
300 ab moves

Dawn's wo-
25 min AMRAP
400m run
20 GHD sit ups w/lb
25 sumos
100 jump rope or 30 DU's

This weeks schedule-
Gym is open all week. May ab challenge starts Monday, lets get those abs in shape!

I think I will workout- Mon, Tues, Thurs. Sat

Leigh Anne, you did a great job coming up with the wo this last week, it was a killer!!
How about Dawn comes up with the wo this week? You can pick a past wo from the blog or come up with a new wo.

May ab challenge, who’s in? You need to complete 5,000 ab moves ion the month of May.
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. Get creative
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.

1 minute Plank =  40 reps.
Any crossfit wo even if it doesn’t have a specific ab move counts as 50 because almost all moves in CF help with your core.

Here are a few videos you can do at home-

https://www.bing.com/videos/search?q=ab+workouts+at+home&&view=detail&mid=7D9AA0EE1DFFDF800F407D9AA0EE1DFFDF800F40&FORM=VRDGAR

https://www.bing.com/videos/search?q=ab+workouts+at+home&&view=detail&mid=1532D7701AEBB9E25BB41532D7701AEBB9E25BB4&FORM=VRDGAR

Example home workout-
5 rounds
20 sit ups
1 min plank
20 mt climbers
300 ab moves

50-40-30-20-10
sit ups
mason twist
pick a move
450 ab moves

AMRAP in 30 min

400m row
25 BJ
30 Tri kickback
50 sit ups

400m ski
25 BJ
30 Tri kickback
50 sit ups

1000m Bike
25 BJ
30 Tri kickback
50 sit ups

The Seven  - 7 Rounds for Time:

7 Handstand Pushups
7 Thrusters
7 Knees to Elbows
7 Deadlifts
7 Burpees
7 Kettlebells
7 Pull ups

Also 49 calorie cardio anytime during wo

This weeks schedule-

Gym is open all days. Awesome job on all the PR's this week!
I ended up riding today since the weather is up in the air this week so I'll do Tues, Thurs, Sat and probably hang with Satan on of the other days ;-)

I was thinking it would be fun each week for one of us to write a wo or pick one from the past. I will pick your name and if you don't want to you don't have to. Sound fun?
LA picks this week ;-)

2 rounds
26 snatches
40 cal cardio
30 box jump burpees
26 KB
20 pull ups

cardio
1600 run or ski
1600 row
3200 bike

5 rounds
10 KTE or 30 mt climbers
25 wb sit ups
10 ttb or 1 min plank
50 sit ups

30 rope climbs

Happy Easter everyone!! What a great day
Gym is open everyday this week

I'll probably be around all days except Wednesday I hope to Mt Bike.

***When I send out a text on Friday about Saturday wo can you please respond if you are coming even if you posted it on the Blog. I do a group text because a few of the people that come on Sat are not on the blog. We need to know if anyone is coming. If no one is coming I will gladly stay in my jammies ;-) Thank you!

***If you posted or said you were coming on a specific day and change your mind can you let me know so we are not waiting for you before we begin the workout. Thank you!!!

Have a great day girls!!

Run 800 meters with weight
100 TTB
50 BK squat
10 rope- or 75 pull ups
Run 800 meters with weight

You can partion the items between the run
Example-
5 rounds
20 TTB
10 BK SQ
2 rope or 15 pull ups

1- 10 min to complete-
if you complete before 10 min write your time if you didn't complete within the 10 min write what you completed.
Row 1000m
20 burpees over the rower
20 snatches

2- 10 min to complete-
if you complete before 10 min write your time if you didn't complete within the 10 min write what you completed.
Run 400m
10 burpee pull ups
Run 400m
20 snatches

3- 10 min to complete-
if you complete before 10 min write your time if you didn't complete within the 10 min write what you completed.
65 box jumps or 100 step ups
30 TTB
20 snatches
1000m bike

Tabata cardio and body weight
Ski, Row, Bike, Squat, Sit ups, Pull ups

Hi girls!
This weeks gym is open all days and the weather is going to be awesome!
I am excited to get back to a regular schedule.

I think I'll do Mon, Tues, Friday. Might add another day in and probably Saturday.
It is so tempting to go biking when the weather is nice.

The phrase I heard the most this week- "70 burpees???"

I hope everyone had an awesome Spring break!

This coming weeks schedule-
- Gym is open every day -
We will be out of town Sunday and Monday (2nd and 3rd)
so I will workout Tues, Thurs, Friday. Weekend

5 rounds-
1 min Superman
1 min iron cross
2 min plank
50 sit ups
30 tricep kb

30 min cap- what can you complete in 30 min
50-40-30-20-10
cal bike
move of your choice
cal rower

1 hour of cardio

We decide to split it up in 15 min increments so it wasn't so horrible. (It was still horrible)
We rode 15 min on the bike and 15 min on the rower. I decided we needed to make it more exciting so I recorder our distance on each machine. We repeated the 15min on the bike and 15 min on the rower and you had to beat your distance from the first time. We opened the garage and people watched to make it a little more exciting.

Kendra-
Bike (15 min) 8382m / 145 cal
Row (15 min) 2967 / 160 cal

Bike (15min) 8175 / 137 cal
Row (15 min) 3007 / 170 cal

Nice job on the row PR!!!
Total distance- 22,531 meters


Chelle-
Bike (15 min) 8329m / 144 cal
Row (15 min) 3120 / 174 cal

Bike (15min) 8419 / 149 cal
Row (15 min) 3130 / 180 cal

Total distance- 23,000 meters

17.5
10 rounds
9 thrusters
35 double unders or 100 singles

Hi girls! Fun week, I am going to miss everyone
I am here this weekend through Friday and then we will be in Breck until Monday
(Here- 25-31) (Gone April 1 -3)
If anyone is around any of these days I would love to wo with you. Just let me know your availability.

Here are some vaca workouts, if you do them post what you did!

4 rounds-
40 mt climers
40 Squat kicks
40 sit ups

5 rounds-
30 push ups
1 min plank
2 min wall sit

5 rounds-
10 jumping lunges
10 air squats
4 min wall sit
25 burpess

5 rounds-
20 push ups
20 sit ups
20 jumping squats

5 rounds-
50 bear crawl steps
1 min plank
30 manson twists w/ weight

7min of burpees


run 5 min
10 rounds of
10 push ups
15 squats
20 sit ups
run 5min

30 min Cap- Start at the top and go through the list again if you have more time
500m cardio
50 sit ups
400m cardio
40 wb sit ups
300m cardio
30 weighted sit ups
200m cardio
20 mason twists w/12lb ball
100m cardio
10 ttb

17.4 open wo- Chel's version ;-)
55 bk squats or deadlifts
55 WB
55 cal row
55 burpees

How much can you complete in 13 minutes? Record that and if you
still have more to do after 13 min keep going until you complete it and then record your final time.

Athletes doing this to get into the CF games only got 13 min.

Wow, this weather is amazing! I hope everyone is having a great weekend
This weeks schedule- Gym is open all days

I will wo Mon, Thurs, Friday

Heads up for Spring break - last week of March, I will be around most the week if anyone wants to workout.

200m row- 20 sumos/ 20 weighted sit ups
300m row- 20 sumos/20 weighted sit ups
400m row- 20 sumos/20 weighted sit ups
500m row- 20 sumos/20 weighted sit ups
600m row- 20 sumos/20 weighted sit ups

3 rounds-
Workout called for 3 legless rope climbs but you could sub
(6 rope climbs each round or 20 pull ups and 20 trrcep KB)
12 PP
20 bk ex or good mornings
24 GHD sit ups to the floor or to parallel w/lb)
48 WB

Thank you everyone for all your help while Max was sick!
I have an amazing group of friends, you were all so helpful! Love you!

For those that came to the workout today, it was a tough one! We stopped at about 40 min and we all only got through 2 of the cardio machines.

Ski
500m and 10 reps of WB or KB
400m and 20 reps of WB or KB
300m and 30 reps of WB or KB
200m and 40 reps of WB or KB
100m and 50 reps of WB or KB

Row
500m and 20 burpees
400m and 20 burpees
300m and 20 burpees
200m and 20 burpees
100m and 20 burpees

Bike
500m and 100 sit ups
750m and 90 sit ups
1000m and 80 sit ups
1500m and 70 sit ups
1750m and 60 sit ups

Hi girls! Hope you are enjoying your weekend
Let me know if you like having the gym open all week for flexibility or if you would rather go back to three set days and the weekend. I am fine either way.

Gym is open all week.
I think I will workout Tues, Fri. Maybe Monday or Wednesday also

"thank you" workout and snacks on Tuesday. If you can's make Tues I'll save you your goodies.

25 min AMRAP
3 rope or 30 KB
12 PP
150 jump rope

5 rounds
30 tricept kickbacks
30 GHD sit ups with weight
400m cardio

17.2-2nd crossfit games open workout
-2 rounds-
50 walking lunges with weight
16 TTB
10 dumbbell power cleans

-2 rounds-
50 walking lunges with weight
20 pull ups
10 dumbbell power cleans

try to use the same weight on lunges and power cleans
https://games.crossfit.com/workouts/open/2017

This weeks schedule- Gym is open all week 
I'll do Mon, Tues, Thurs, Fri, Sat

I am thinking I would like to do a hour of cardio one day, not sure when, anyone else interested, switch off on the machines?

I would really like to do a "thank you", workout. I am going to try and do that this week if I can find a day most of you will be here. Everyone was so awesome and helpful while Max was in the hospital. I think I owe everyone an extra special  A@@ whoopin workout :-)

EMOM- 10 min each
Ski- 7 pull ups, rest of the min plank
Row- 10 wb, rest of the min box jump
Bike- 10 burpees rest of the minute squat kick

I changed some of the numbers for next time.

https://youtu.be/OJa4HPVAk3A

Get a little pumped up!

For those of you that participated in the feburary challenges, awesome job!!!
It is great to have a goal, everyone has been working so hard! Super proud of all your accomplishments.

5 rounds
20 cal ski
20 weighted ghd sit up to parallel
15 ttb
50 sit ups

7 min on each- record calories
Bike, row, ski

This week schedule-
Gym is open every day, let your friends know when you can come.
I'm not sure when I'll be there.
I have put a few wo on the board. Would love updates on how the workouts went.
If you are doing the fight gone bad wo, push the fgb button on the remote. If you want to just start the timer, push the + button.

Have fun and work hard!

17.1 - first crossfit open workout
For time:
10 dumbell snatches
15 burpee box jump overs
20 snatches
15 burpee
30 snatches
15 burpee
40 snatches
15 burpee
50 snatches
15 burpees

Of course we have to make it a little harder and add 100 cal on the cardio machines. Partition thought wo

Good sumo vid
https://video.search.yahoo.com/video/play;_ylt=A2KLqIHREK1YsTwA29Jx.9w4;_ylu=X3oDMTEzNW1zaWhjBHNlYwNzcgRzbGsDdmlkBHZ0aWQDVUkyRkJUMwRncG9zAzIw?p=sumo+crossfit&vid=d50421c9f7c51b6ded2572a079782ddd&turl=https%3A%2F%2Ftse4.mm.bing.net%2Fth%3Fid%3DOVP.V394ceb1b5472fc438e7dc0bd8c0d3768%26pid%3D15.1%26h%3D168%26w%3D300%26c%3D7%26rs%3D1&rurl=https%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3Dyjh2-gR6ijw&tit=Kettlebell+Sumo+Deadlift+High-Pull+-+Fit+Coach+Daily&c=19&h=168&w=300&l=112&sigr=11bhgkhqc&sigt=11krh7ron&sigi=1320pchtb&age=1400098555&fr2=p%3As%2Cv%3Av&fr=iphone&vm=r&tt=b

Hi girls! I hope you are having a great weekend. We mountain biked yesterday and are heading back out for another ride today, this is a first in February that's for sure!

It was another great week- saw a lot of girls getting PR's, Jenn and Beth have decided to try and drop
A band on their pull ups, LA is going to start wearing the 20lb vest while she does pull ups ;)
Kendra is doing no band pull ups! Alise accomplished a few goals she had and Victoria and Nancy are kicking butt on the Feb challenge.

Gym is open all days. Please post the days you can come.
Right now I'm a little up in the air this week, as soon as I know I will post.

I would like us to get in a little bit of stretching prior to throwing ourselves into an intense workout.
I will try and be in the gym at 8:20.

See you soon!

Chipper- I liked this one!
pick 3 moves from the list and add weight (moves that normally don't have weight- ex: lunge, sit ups, bke ext, bj, etc)
50 walk lunge steps
25 pull ups
50 BJ
150 jump rope
50 bk ext
50 tri cept w/dumbbell
50 KTE
50 WB
100 sit ups
5 rope climbs or 50 bi cept curls

What a great week girls! Super excited about our new cardio additions.
Thank you all for contributing!!

Next weeks schedule-
Gym will be open every day. Please post what days you can come.
I need a few days off!! See you Tues, Thurs, Friday.
We will be gone over the weekend but please still come.

6 rounds
2x bike
2x row
2x ski

total reps each round=40
for each cardio machine try to get as many cal as you can in a minute, the rest of the reps will be presses or bk squats.
Example= if you do 17 cal on the rower in a min then you do 23 reps of bk squats. So you will do each cardio move 2x and 3sets of presses and 3 sets of bk squats

Ski Erg technique video
http://www.concept2.com/skierg/training/technique-video

25 min AMRAP
30 BJ
15 press
30 ghd w/lb to parallel
30 calorie cardio

4 rounds
400m cardio
20 ghd sit ups w weight
20 wb sit ups
20 wb

2- 4 min wall sits

100 calories on each
row
bike
ski

Happy Birthday Jenn!!
46 years old and never looked better!

row

bk squats or thrusters

weighted sit ups

weighted GHD sit ups to parallel

weighted GHD bk ext

push ups or pull ups

triceps kick backs

weighted lunges

squat kicks

bike

you can choose 2 moves to split up do 23 reps and come back and do 23 more if you want.

I hope everyone is having a great weekend so far.
Schedule-
Gym will be open every day. Please post days you can come.
I will workout (we are still gone Monday) Tuesday, Wednesday, Friday (probably some cardio Thursday)
Weekend

We will celebrate Jenn's bday Wednesday with a kick butt workout.

Congratulations Kendra!! So proud of you!!

Each person carry 365 lbs 100m
3065 meters (row, bike, run)
365 core moves (must complete 50 wall balls, rest is up to you)

14 reps of 1 or 2 moves you struggle with

18-15-12-9
Cal bike
TTB
WB
Thruster
Cal row

18 cal or reps of each move then 15 cal or reps of each move....

Michael w/weight
3 rounds
800m (run row bike or combination of)
50 bk ext w/ weight or good mornings w/lb
50 sit ups with weight

normally Michael is this but I added weight this time.
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.
With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.
The price of freedom, and its worth, is found in Michael�s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

Victoria suggested a February challenge. Of course these are not mandatory just there if you need/want a little extra push. You can do one or both, we can start Feb 1.

50,000 meters of cardio (bike, row, run)

Booty challenge
2,000 reps of weighted leg moves
Back squats
Front squats
Walking lunges w/weight
Thrusters
Sumos
Goblet squats
Anything else you can think of

This weeks schedule
For now lets just open the gym everyday. Please post days you are coming so others know if they have someone to workout with on the days I wont be joining you.

I will be working out Tues, Wed, Thurs.
Sorry this changed from our normal weekly rotation but we are going out of town
Thurs afternoon now.

Thursday is a big day! We are going to celebrate Kendra's one year of sobriety with a super fun workout. Hope you can make it! If you can come at 8:20 that day and help set up that would be great.

Jenn's bday is Friday (46 years old!!) so if any of you are working out Friday you can celebrate with her. We will do her official bday wo the week after.

Thank you and have a great Sunday!

Group workout- 1 min per station. Cycle through the list twice.
Your group will do the Driveway moves twice and then the garage moves twice 1 min each.

Driveway
plank
row
burpees
box jump
walk lung w/weight vest
sit ups w/weight

Garage-
Bike
Wall ball
tricept
wall ball sit up
KB
Pull up or TTB

30 min AMRAP
Row 200m
2 rope
50 sit ups

CrossFit Tabata This- 20 sec on 10 sec rest, 8 rounds of each move in a row
Pull up
Push up
Sit ups
Squat
Row or bike

5 rounds
400m row
1000m Satan bike
Spin bike- ride the spin bike as long as your partner takes to row or bike since it doesn't have a timer. Hover over the seat, don't sit down

2-3 people can do this one together

9:00 wo tomorrow

Next weeks schedule-
Mon, Wed, Friday
Weekend

If necessary we will add a overflow day if one of the days is too crowded. Once you know when you can come next week please post your days.
Overflow day would be Tuesday, if that day is better for you this week than M,W,F go ahead and post you want to come that day.

Thank you everyone and have a great weekend!

Measuring distance on bike and rower
400m row is the same as 1000m on the bike

5 rounds
800 m (bike/row/run or combination)
25 weighted squats (bk, front, OVH, goblet)
25 sumos

7 rounds
100 m sprint
19 KB
10 burpee pull ups

Go through the list twice
30 cal bike/50 cal row ( I think we decided that we should do the same cal on both the bike and the row)
20 pull ups
30 wb sit ups
30 BJ
20 burpees w/lb

Tabata-
tri kick back
iron cross 2.5 in each hand
sit ups with 12lb ball or plate over head
bike
wall ball
pull ups

Bike and row times to beat-

42 cal bike-
42 cal row-
tabata bike- total calories

This weeks schedule- everyone please post the days you can come on the blog.
It is too hard for me to track texts. Thank you!!

This week schedule-
Monday kids are off so we were thinking yoga- how about 8:30
Regular CF on Tues, Thurs, Fri 8:20 ish
Sat and Sun if anyone is interested.

If you cant make some of the days each week remember the gym is always open and feel free to come by yourself or send out a text or email to see if anyone else wants to join you. I don't want you missing wo because of the schedule.