Saturday, May 26, 2012

I will run an ADDITIONAL workout on Wednesday this week since there is SOL testing on that day.  If you are going to take advantage of this extra WOD, please respond to this post, so I know how many people are going to attend.

Tuesday and Thursday will still go on as usual.

 

Warm Up

25 jumping jacks

10 push ups

10 sit ups

10 squats

WOD

20 rounds for time

5 push ups

5 squats

5 sit ups

Thursday, May 10, 2012

Two Rounds of the following

AMRAP 3 min
10 Push Ups
10 Sit Ups
10 Air Squats
* With 1 minute rest in between


MEH Students meet and hang out with Mid-Atlantic CrossFit 3rd place finisher, Gretchen Kittelberger.  Gretchen works out at CrossFit Reston and will be on ESPN this summer competing in the CrossFit Games. 

Saturday, March 31, 2012

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.

Tuesday, March 27, 2012

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.

Saturday, March 24, 2012

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

Remember to land softly on the jumps!

Tuesday, January 30, 2012

Three 3 minute rounds of:
3 Thrusters, 10-15#
5 Burpees
10 Squats
Rest exactly one minute between rounds

Tuesday, January 17, 2012

WOD
Tabata format- 5 Rounds of each exercise, 20 seconds of work, 10 seconds of rest.
1- Push Ups
2- Sit Ups
3- Air Squats

Post your number for each exercise to the comment section

Tuesday, January 3, 2012

Happy New Year WOD
Lets ring in the New Year!  Happy 2012
AMRAP 8 minutes
20 Squats
12 Push Ups

Chris Spealler teaches the squat

Thursday, December 29, 2011

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

Remember to land softly on the jumps!

How to do a Tuck Jump

Thursday December 1, 2011

WOD
15-10-5
Thrusters
Burpees
Squats

Tuesday November 15

WOD
5 Rounds
5 Hand Stand Progressions
10 Air Squats


*Coach's Note:
Hand Stand Progressions include, Stink Bugs, Head Stands, Hand Stand Kick Ups, Hand Stand Holds, and Hand Stand Push Ups that you can scale with Ab Mats.  Just like with every other movement, scale this to what you can do.

Tuesday November 1

WOD
8 Minute AMRAP with Partner
*1 partner works, the other rests
50 yd Sprint
10 Squats

Thursday October 27

WOD
3 Rounds
2 Forward Rolls
15 Squats
15 Broad Jumps

Tuesday October 11

WOD
3 Rounds for time
Run 200 M
15 Squats
15 Sit Ups