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???"