7- 2min rounds
20 cal row
Remainder time do TTB or GHD sit ups
Your score is reps

then

10 -2min rounds
10 burpee over bar (each burpee is one rep)
remainder time pick a move or cardio
Your score is your total calories or reps

At home or on vacation workouts

https://wodnationgear.com/blogs/the-whiteboard/home-wod-101?utm_source=facebook&utm_medium=social&utm_campaign=blog-article&utm_content=home-wod-101


5 rounds
20 sit ups
1 min plank
20 mt climbers
10 minute AMRAP: Record how many rounds your complete in 20 min 5 burpees 10 Sit-ups 15 Squats

Download a tabata timer on your phone Tabata- 8 rounds- 20 sec of work 10 sec rest of each move. Do all 8 rounds of the same move before you move on to the next move. EX- 8 rounds of 20 sec on 10 rest of Squats Squats, sit ups, burpees, mt climbers

7 min of burpees. Record how many you do and then try and beat that at the end of your vacation

100 sit ups for time- then beat your time

5 rounds 20 sit ups 1 min plank 20 mt climbers

50-40-30-20-10 sit ups mason twist
5 rounds 2 min plank 4 min wall sit 1:40 iron cross- hold something in your hands

5 rounds 2 min of cardio- run, bike, bear crawl etc 50 mason twists 20 push ups 20 inverted burpees

10 rounds- 7 push ups 15 squats 20 sit ups

5 rounds Lay on the ground and hover your legs 4in off the ground for 2 min 50 walk lunge steps 50 sit ups 10 burpees

7 rounds 25 squat kicks 10 push ups 15 tri cep dips on a chair or bench- to make it harder extend your legs straight out in front of you

5 rounds 20 jump lunge 50 mason twists 100 mt climbers

Tabata- 8 rounds- 20 sec of work 10 sec rest of each move. Do all 8 rounds of the same move before you move on to the next move. EX- 8 rounds of 20 sec on 10 rest of Squats push ups, sit up, squat




 

 

  

3 rounds
1 min of each move
ski machine
pull ups
wb sit ups
rest

then

3 rounds
1 min each of
row
jump over bar
burpees
rest

total workout is 24 min long- your score is your total reps performed
we would write down our reps for each round during the 1 min rest

This weeks schedule

Hi girls, what days can you come? If you need a specific time other than 8:30 please let the group know and maybe some others need that time too.

5 rounds
400m ski
15 BJ burpees
30 Slam ball

buy in 50 cal cardio

20 min AMRAP
5 pull ups
10 WB
15 KB

cash out
25 wb sit ups
25 GHD sit ups
50 lb sit ups

Post how many rounds you completed in the 20 min AMRAP

15 min AMRAP
one single arm over head walking lunge w/dumbbell- 10 per arm
400m bike/200m ski
15 ring pulls
15 tri kick back

Partner Sprint Workout
10 Press
10 WB
10 pull up
10 SB
10 KB
10 BJ
10 cal ski
45 sec hang
10 TTB

run to cook and back

Partner #1 performs the move then runs to cook and back while Partner #2 rests
When P#1 gets back to the garage than P#2 performs the move and runs

Hi girls! I hope you are having a great weekend.

I want to recognize everyone that completed the 5,000 reps of core moves in May, great job girls!!
Amy
Alecia
Nancy
Chelle

I know 8:30 may be hard some weeks with camp drop off so if you need a specific time let me know and we can try to accommodate. I know each week will be different for me.

I would like to do a partner workout on Thursday so if you sign up for Thurs and need to cancel please let me know the night before, thank you!!!

What days can you come?

4 rounds
400m cardio
25 wb sit ups
20 BJ
25 push ups or 15 PP

20 min AMRAP
500m bike
15 PP
30 BJ
cash in and out 100ab moves

3 rounds
1min each round- record your total reps per round
pick 5 moves

sit ups
TTB
plank
superman
wb sit ups
mason twists
cardio

3 rounds
1 min sumo
1 min Ghd sit ups
1 min push press
1 min wb sit ups
1 min rest

record your total reps. You can also record your reps per round

Happy Memorial day weekend!!

Only a couple more days of the ab challenge, yikes!!

What days can you come this week? Now that school is out we may have to be a little flexible on start times with everyone dropping off kids at camp. Each week will be different for me.

I believe Nancy and Alecia are working out on Memorial day- let them know if you can join them.

2 rounds
25 burpees
25 ttb
25 cal bike
25 step over the box with dumbells in wach hand
50 ft RT arm dumbbell overhead- lunge to cook
50 ft LFT arm dumbbell overhead - lunge back to the garage

2 rounds
30 cal
100 sit ups
50 wb sit ups
20 ghd sit ups
2 min plank
2 min superman
40 TTB or KTE

21-18-15-9-6-3
bk squat
TTB
wall ball
cal cardio

25 min AMRAP
20 push ups or burpees
40 sit ups
30 cal cardio

Hi girls!! hope you had a great weekend

Thank you for the money towards the new timer!! Very appreciated.

What days can you workout this week? Looking forward to seeing everyone!!

Alecia's 41st birthday Workout!
Happy Birthday Alecia!!

41 reps of everything
3.5 min of burpees
Cal cardio
bar hang x 3
partner wb sit ups
partner 75lb bag carry to Adams
pull ups
TTB
4:10 wall sit w/the wall ball on your lap
cal cardio
3.5 min burpees
ovh walk lunges

20 min Amrap
8 BJ
8 TTB
8 snatches
250 meters

Happy Mothers Day!! Enjoy your weekend

What days can you come this week?

I will be out of town Thurs-Sun but you should still come.

We have 2 May bdays (maybe more that I don't know about)
We will celebrate Alecia's this coming week on Tues and Amy's the week after on Tues.
If you cant come we will leave them up so you can still celebrate a different day.

3 rounds
400m run with 20lb vest or  ski or row at level 10
21 BJ
21 KB

3 rounds
250m row
12 cal bike
200 ski or run

100 sit ups

20min AMRAP
15 GHD sit ups
15 goblet squats
10 burpees
10 pull ups

30 min AMRAP
Run 400m
20 tri KB
50 jump rope
50 sit ups
30 SB

This weeks schedule

Thank you so much to the girls that came and cleaned the gym yesterday, it looks amazing!! I really, really appreciate it!!

Gym is open all days, when can you come?

Ab/core Challenge for May!

You need to complete 5,000 ab/core moves within your 30 days.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.

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

 

Post your start and end date.  We can keep track of our reps on the blog if you want.

Jack
20 min AMRAP
10 push press
10 KB
10 box jump

Hi Girls!
What days can you come this week?



“If it doesn’t challenge you, it doesn’t change you.”

5 rounds
50 squats
40 sit ups/ 20 ghd sit ups
20 burpees
10 pull ups
30 sec bar hold or 20 ring pulls

Hope you are having a great weekend!

Good luck Laura and Dawn on your race tomorrow!!

What days can you come this week?

Partner workout
buy in - 5 min of jump rope

-------then-----
5 rounds
800m bike
30 sec bar hang
20 ghd sit ups
15 cal ski

stick together on the bike and bar hang then one of you skies while the other does GHD sit ups. Once you are done w the sit ups hang from the bar until your partner finishes the ski.

-----Then-----
5 rounds
5 box jump burpees
100 m bike

4 rounds
15 BJ or box step up w/riser
200m cardio

3 rounds
10 cal
10 burpees

2 rounds
20 WB
20 SB

5 rounds
400m Cardio
30 OH walking lunges
20 Tri KB
10 GHD sit ups

Buy in 100 cal
then

13min AMRAP
10 box jump or step up with riser
10 push press
10 TTB or KTE

then
Cash out- 400m run with 20lb vest and 300 jump rope

This weeks schedule- what days can you come?

What day should we do the 7min burpee challenge? Who is gonna go home with the trophy?

Craigs Saturday WO
buy in- ski 800, row 1k, bike 2500m. Pick one
80 sit ups
70 burpees
60 KB
50 WB
40 KTE
30 SB
20 pull up
10 summer sault
Cash out- ski 800, row 1k, bike 2500m. Pick one

5 rounds
15 cal
15 BJ
15 KB
15 burpees
15 sumo

30 min AMRAP
400m cardio
3 rope climbs
400m cardio
15 push ups or burpees

50-40-30-20-10
cal cardio
SB or WB
Weighted sit ups

This weeks schedule- What days can you come?

I will be in the gym at 8:20 setting up, we should start warm up at 8:30.
Lets do 25 calorie cardio to warm up. These workouts are fast and intense, our muscles should be a little warmed up before the timer beeps.


"You may have to fight a battle more than once to win"

For Time
400m walk/run with the 20lb vest
31 TTB
31 Pull ups
31 Bk Squats
400m walk/run with the 20lb vest
31 TTB
31 Burpees
31 Bk Squats
400m walk/run with the 20lb vest

2 rounds
40 cal
25 GSquats
30 Cal
15 GSquats
20 Cal
10 GSquats

Great cardio / core workout when everything hurts

3 rounds
300m ski
20 wb sit ups
300m row
15 TTB
600m bike
20 lb sit ups

What days can you workout this week?

I know for sure Nancy and Beth finished the core challenge, great job girls!! You girls worked super hard. Anyone else finish?

For time
800 m cardio
30 tri kickback
90 squat
30 pull ups
70 squat
30 cal ski
60 squat
30 burpees
45 squat
30 press
30 squat
800 cal

For the 24th-4th

Please let your friends know what days you can come during those dates.

Thank you Laura for the 40lb kettle bell, that will be great for sumos and Alecia for the 25lb dumbbell's. Everyone is getting so strong!!

Have a great Spring break everyone!!

18.5
7 min
3 thrusters
3 pull ups
6 thruster
6 pull ups
9
12
15
18
21

how much can you do in 7 min?

30 - 20 - 10 - 20 -30 (Beth's WO)

Cal Cardio
WB or SB
Weighted Sit ups
GHD or GM

Hi Girls! hope you had a great weekend

What days can you come this week? We are out of town from the 24th-4th.

Thank you Leigh Anne for the new jump ropes and slam ball!

Last week of the core challenge, lets get the 6 packs ready for spring break!

*** Courage is not the absence of fear. It is the determination to do something in spite of the fear. Have courage to live your dreams.***

18.4
21-15-9
wall ball
step up w/riser or box jump

then

21-15-9
pull up
bike cal

on both workouts do 10 burpees or 2 rope inbetween 21 and 15 and 15 and 9
you do a total of 8 ropes or 40 burpees

6 rounds
100m sprint
8 TTB
15 KB
20 BJ or box step w/riser
25 wb sit up or lb sit up

Buy in- 50 Cal and 100 sit ups

15 min AMRAP
20 WB
10 SB or 10 pull ups

Cash out- 50 cal and 100 sit ups

Gym is open all week, what days can you come?

Dawn has started feeling lonely only doing rope workouts with me and wants some additional friends to do rope workouts with :) We have decide to give a prize to first, second, third. Starting Monday in the next month who can start doing rope workouts (not just trying the rope once), who can drop the pull up bands for good and start doing all wo without the bands, who can start touching their toes to the bar on all TTB workouts?  Pick one and be the first to do it to get the first place prize.
*Of course your first couple workouts you may not get through all of the required reps for that workout but that is how you take the first steps, jump in with both feet! *

Some people have asked if they can contribute to some equipment- no pressure at all but here are some ideas if you wanted to purchase something
40lb KB for sumos
another 33lb bar
set of 25lb dumbells
jump ropes

Some of these are fairly pricey so if you decide to grab one maybe a few people can go in on it.
You could probably get all of them at Dick's or Amazon.

" The question isn't who is going to let me; its who is going to stop me"
I look forward to a great week!

5 rounds
200m cardio
25 bk ext/GM
25 WB sit ups
20 mason twists
8 TTB

5 rounds
400m cardio
15 thrusters
25 wb sit ups

18.3
2 rounds
100 jump rope
20 OH Squats w/33lb bar
100 jump ropes
12 pull ups
100 jump ropes
20 DB snatches alternating
100 jump ropes
12 pull ups

20 min AMRAP
20 SB
15 PP
200m Ski

5 rounds
200m cardio (500m bike)
2 rope or 10 SB
8 TTB
50 sit ups

Happy weekend Girls! Hope you are having a wonderful day.

What days can you come this week?

"Suddenly it didn't matter that I was the weakest person in the room.
I was stronger than I'd been the week before"

Jules 43rd Birthday celebration!
***43 reps***
Choose 10 from the list
row
bike
ski
tri Kickback
KB
jump rope
bicep curls
push press
weighted sit ups
WB
Wb sit ups
4:30 plank
4:30 superman
Bk ext/GM

18.2.1
Buy in 100 sit ups

15min AMRAP
1,2,3,4......
Dumbell squats
burpee over bar
How many reps can you get in 15 min

Cash out
100 cal bike

------------------------------------------------------------------------------
18.2.2
Set the clock to 12 min
1,2,3,4,5,6,7,8,9,10
Dumbell squats
burpee over bar
Whatever time is left over in your 12 min get as many calories as you can on the bike

Knees to elbow-
Some of us were talking about knees to elbow today. You are all doing awesome on these and they are very tough and the way you are doing them is beneficial. Just something to work towards, getting your knees to you elbows.

https://www.youtube.com/watch?v=mxemkaycS44

5 rounds
400m row
20 ghd sit ups
20 sand bag step ups

Hi girls! Hope you are having an awesome weekend!
Gym is open all days, what days can you come?

We are starting an ab/core challenge

We could do a friendly competition between the 7 th Ave girls. Each week they release the workout we could determine our own Rx'd version and our scaled version. You pick what division you want to compete in.
We could do 18.1 again
Rx'd
20lb dumbbell
Toes to bar
Scaled
20lb dumbbell
Kte

Partner Workout
100 cal row
300 sit ups
300 air squats
100 pull ups
100 cal Bike

Partner 1 holds an isometric move- reps can only be accumulated when the partner is holding the isometric move (superman, dumbbell over head or Plank) once they fail then you switch.

Example- Partner 1 holds plank as long as they can while partner 2 accumulates cal on the rower. Once partner 1 cant hold plank any longer than you switch until you reach 100 cal. all together. you will both end up doing about 1/2 the reps.

We got in a whole ton of abs today!!!

Ab/core Challenge for Spring break or just because we want to have a 6 pack!

You need to complete 5,000 ab/core moves within your 30 days.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.

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

If you feel another move in the gym should count towards the challenge then we can do a vote to make sure everyone agrees.

Post your start and end date.  We can keep track of our reps on the blog if you want.

Workout 18.1
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

Hi girls!! Hope you are having a great weekend
What days can you workout this week?

Partner workout
----For time---
both people perform 100 cal buy in

Then
2 rounds-
Between the two of you perform 50 reps each. While your partner works you rest.
KB
Cal
TTB
Pull ups
Burpees
Push Press

Cash out - both people perform 100 sit ups.

Jenn has a hurt shoulder so her and Nancy did
Gob Squat
Cal
KTE
Box step up w/riser
Bicep curp
Weighted sit ups

You can partition the 50 reps however you like. Example- your partner can do 25 reps while you rest and then you do 25 reps or you can do smaller increments.

100 calorie-
How long did it take you?
Bike
Row
Ski

Hi girls!
Gym is open all week, post the days you can come.

Let’s celebrate Valentine’s Day with a workout! Let’s do it tues or wed whatever day you can make it.

Jenn's 47th Birthday workout
Happy Birthday!!!

47 reps
walking lunges (over head)
sit ups (wall ball)
ski- cal
jump rope (94 reps)
walking lunges (over head)
bike- cal
sumo or snatch
bk ext or GM
Row- cal
sit ups w/ weight
Farmer carry with 35lb KB's

Thought you'd get a giggle out of this....

Hi girls! Gym is open all week!
What days can you come? Please post.

Let’s celebrate Jenn’s birthday Thursday

Should we do the partner workout again? Tuesday?
1 min (each person works for 30 sec per move)
Wall balls
Sit ups
Box step ups with riser
Kettle bell
Ski

“Be happy with what you have while you work for what you want”

Helen Keller

2 rounds
30 over head walking lunges
30 knee to elbow
30 sit ups
30 cal cardio
30 over head walking lunge
30 wall ball
30 sit ups

25 min AMRAP
15 thrusters
15 burpees
15 sumos

Gym is open every day- which days can you come?

Congratulations to  everyone that completed the cardio challenge! I liked that one.
I know forsure Nancy, Alecia, Chelle, Jenn finished. Was there anyone else?

Nancy had an idea for a challenge in February- You can do all of it or some of it.
Let us know what you want to accomplish in February

1. Completely fill out the chart on the wall with what weights you are using. So if there is a move on the chart you haven't done, do a workout with that move and record the weight you used.

2. Do a workout with a move you have done before but try going up on weight. Example- if you are use to 25lb KB, try a workout with a 30lb KB

3. Complete a 10k or try for a PR on a 10K
4. Complete a 5k or try for a PR on a 5K

5. Get 2 PR's on a workout of your choice or I can help you choose.

6. If you are using bands for pull ups try a workout with one less band. If you are using rings for pull up workouts try a workout with band pull ups.

Do you want to do all 5? Lets do it!!

20 min AMRAP
10 pull ups
15 push ups or burpees
20 single legged squats - 10 per leg

400m after every 3 rounds or you can add the 400m every round.
Record how many rounds you completed

Row 1 mile
100 sit ups
Bike 1 mile
2 min plank
Ski 1/2 mile
30 TTB or KTE
Row 1/2 mile or ski 1/2 mile
100 partner wall ball sit ups or 50 wb sit ups by yourself

kind of like a TriAthlon

5 rounds- use FGB timer
row 50 sec 10 sec
row 40 sec 20 sec
row 30 sec 30 sec
row 20 sec 40 sec

EVA
5 rounds
800m cardio
30 kb
30 pull ups

5 rounds
21 cal cardio
12 press
3 rope of 7 pull ups and 7 tri kick backs
20 WB

Hi girls!! Hope you are having a fun weekend!

Gym is looking legit now!! Thanks to Craig it is looking fancy in there now!

What days can you come this week? Please post your days, thank you!

partner workout
Wall balls
Sit ups
Box step ups with riser
Kettle bell
Ski

Each move is a minute long. partner 1 does first 30 sec and then partner 2 does the next 30sec.
While your partner is working you are resting.
Example- Nancy and I were partners. The timer starts and I do as many wall balls as I can in the first 30 sec while she rests and then she does as many wb as she can in the next 30 sec while I rest. After a minute you go on to the next move. You keep a running count of your reps for all the moves for each round. After the first round you write down your total reps.
Total of 7 rounds.

5 rounds
7 snatches each arm
10 Press
10 burpee pull ups
20 cal cardio

3 rounds
800m cardio
28 bk squat
28 wb sit ups
28 step ups w/sand bag
28 SB

5 rounds
400m cardio
12 pull ups
12 burpees
50 sit ups

Hi girls! Hope you are enjoying the weekend

What days can you workout this week? Amy is going to beat her 5K Row on Tues, who wants to join her- first come first serve ;)
Monday kids are off, could we do 9:00? kids are welcome

We are about half way through the month, keep up the cardio!

Remember weekends friends are welcome!

3 rounds
60 squats
30 KTE
30 tri KB or ring pulls
30 cal cardio

Really good vid- https://journal.crossfit.com/article/per-ignem-crossfit-2

Hi girls! Last day of the holiday, kind of sad but kids go back to school tomorrow :)

Lets go back to 8:20-8:30 start time on the weekdays. Gym will always be open all days.

Couple things to remember for the new year-

1. Please post the days you are able to workout to the blog. Its too hard for me to keep track if you tell me verbaly or text. Also, this will allow others to see who is coming or if anyone is coming that day.
2. We can continue to text about the weekend since the times vary.
3. If you need to cancel please post it to the blog the night before if you can.
4. Please continue to use the blog to post your workout time and what weights you used, this will help us track our progress in 2018.

These things really help me out a lot, thank you! If you have trouble with the blog please reach out we can help you.

Cardio competition-
we decided to call a meter a meter, its too hard to convert so that goes for the Satan bike also.


I am excited for an awesome 2018 with you girls!

5 rounds
20 cal cardio
15 pull ups
30 1 legs squat (15 each leg)