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