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