WOW…Workout of the WEEK

I have been thinking of a way to help incorporate some of the responses from the surveys. Some people wanted more competition, some people wanted some extra work each day, some people wanted a better way to know where they ranked. So this is what I have come up with. Each week I will post a Workout of the Week. The Workout and format will change every week and will be designed in a way that everyone will be challenged but that everyone can participate. The first board in the gym has been divided into Men and Women and age groups. The top 3 scores in each category will be posted to the board and remain there all week. You can do the workout as often as you like over the course of the week to try to get to the top spot or regain it if you have been dethroned. You must be scored or counted by someone in the gym in order for your name to go up on the board and for your score to count. This week we will start out very straight forward with a test of basic CrossFit and all heart. 3:00 AMBAP Calories on the Rower 30/20 Max Rep Burpees Men will do 30 Calories and Women will do 20 calories on the rower and will then use the remaining time to do as many burpees as they can. In case of a tie the winner will be whoever got their calories done...

Girls Week

Many people on the surveys asked for more benchmarks and repeat WOD’s. What better way to start a cycle of repeat WOD’s to compare times against than with a week of the Girls. That’s right, each day this week we will tackle one of the infamous ladies from the benchmarks. Elizabeth 21,15,9 Reps of Clean 135/95 Ring...

Strength and Endurance 5/6 – 5/12

Strength WOD’s: We are going into week 6 of the program and its going to get heavy now. You will be increasing your week 4 numbers by 2-3%. Endurance WOD’s: #1. Tabata Sprints Row or Run #2. 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio #3. 10k...

Warm Up 5/6 – 5/12

400 m Run 50 ft. Leg Swing / Knee Hug 50 ft. Walking Lunges w/ Samson Stretch 1:30 Pigeon Pose (Each Side) 20 Land Mine Twist 20 Single Arm KB Swings 10 Renegade Row Push Ups