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