The weekend WOD is brought to you today by a great new site I found called The Traveling WOD. This WOD was e-mailed to them by a guy named Michael P. who works out at CrossFit Calgary.
Warm Up:
2 rounds
25 jumping jacks
10 push ups
10 sit ups
10 squats
WOD:
20 minute AMRAP
5 burpees
10 sit ups
15 squats
Post the number of rounds to the comment section. I hope everyone is having a great Spring Break so far. I'll be posting a WOD for Tuesday and Thursday as well.
Click on the link below to OFFICIALLY cast your vote on T-shirts. The questions are multiple choice and have an option to choose "other." That way, if you have a better idea, you can share it. If you choose "other" please be as specific as possible.
WOD
3 Rounds for time
Run 200 M
15 Squats
15 Sit Ups
Some of you have been asking about making T-Shirts. Here's my idea so far
I need to know...
Would you order a t-shirt if we offer them?
Which design do you like better? (If you don't like this design, you must have your own suggestion that you like better than this.)
What color should we get?
What slogan or phrase (if any) should we put on the back?
I haven't looked into prices or anything yet, but I wanted to get your feedback first. Let me know what you think. I may try to set up an online survey of sorts to let you weigh in.
Weekend WOD!
Warm Up:
Find your maximum broad jump. Mark the start and stop of your max with
anything. (stuffed animals, notebooks, paper plates, etc) Just make
sure it's not breakable.
WOD
5 Rounds for time
5 Tuck Jumps
5 Squats
5 Broad Jumps
After several of you asked for weekend WODs, I'm going to try it out. If you do this workout, please post your scores by commenting to this post. If I have people participating in the weekend WOD, I'll keep this going. This is one of the few workouts that you have done before, so I linked back to the post. As long as you posted your score over winter break, you'll be able to see if you did better than in December.
Warm Up- Jump Rope for 3 minutes
WOD
100 Push Ups for time
Scale as needed- Regular, Wide Feet, or knees. Every time you have to
take a break, do 5 Squats. Post your time and the number of squats to
the comment section.
Click on the link below to compare your results with the last time you did this WOD 12272011
Sorry for the angry music, but the information is good.
Don't forget to wear something GREEN! Okay, so it's not St. Patrick's Day yet, but it's close enough. Instead of our usual workout, we're going to have a party. Join me Thursday morning at 7AM for green food and maybe some burpees.
I would love to have volunteers to bring in GREEN fruit for the group. Any fruit works, as long as it is green. Think green grapes, green apples, green pears, kiwi, olives....
If you are going to bring in fruit, please leave a comment on the blog, so people will know that it is taken. If two people have signed up for a fruit, please bring something else. You'll need to bring enough for about 15-20 people.
Okay, not really...
but I am on the CrossFit Main Site for Saturday's prescribed workout. The video is mostly two athletes at our gym that are really strong. The girl featured, is a senior in high school. Some of you may remember the article I posted about her back in December.
The WOD consists of
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
I scaled it to 93#, and didn't go nearly as fast as the two athletes featured in the video :) but if you watch, you'll see me in the background.
or you can go to www.crossfit.com and check out the CrossFit main site.
