Burpee Challenge Day 30 Warmup As needed for team WOD WOD In teams of 2 For time: 50 Deadlifts, 225/135 Run 400meters 50 Overhead Squats, 95/65 Run 400meters 50 Burpees Run 400meters 50 Ring Dips Run 400meters 50 Box Jumps, 24″ Run 400meters 50 Overhead Walking Lunges, 45/35 Run 400meters Athletes will run together.  Only one athlete may work at a time on other exercises.  Both athletes must be back from the run before the start of the next...

Burpee Challenge Day 29 Warmup Row 1500 meters WOD For Time: 21 Press(anyway), 135/95lb Run 400meters 21 Weighted Pullups, 35lb/Strict Pullups 15 Press(anyway), 135/95lb Run 400meters 15 Weighted Pullups, 35lb/Strict Pullups 9 Press(anyway), 135/95lb Run 400meters 9 Weighted Pullups, 35lb/Strict...

Burpee Challenge Day 28 Warmup Run 1 mile WOD “CrossFit Total” Squat, 1rep Shoulder Press, 1rep Deadlift,...

Burpee Challenge Day 27 Rest Day/Makeup Day/Skill...

Burpee Challenge Day 26 Warmup CrossFit Warmup WOD Five rounds for time of: 40 Double-unders 30 Box jumps, 24 inch box 20 Kettlebell swings, 1.5 pood 10 GHD...

Burpee Challenge Day 25 Warmup As Needed WOD Deload Squat 1st Squat 5-5-5 Set1=40% Set2=50% Set3=60% 2nd Contest WOD “Karen” For time: 150 Wall Ball Shots,...

Burpee Challenge Day 24 Warmup Row 1K WOD Deloading Week 1st Bench 5-5-5 Set1=40% Set2=50% Set3=60% 2nd For time: 30 Muscle Ups 1 Muscle Up=3 pullups and 3...

Burpee Challenge Day 23 Warmup As Needed for team WOD Team WOD In Teams of 2: For Time: Bench Press, 20,000lbs (Use any amount of weight you want.  No rounding up!) Run up Adams St. and Back 300 Air Squats Run up Adams St. and Back 15 Rope Climbs Run up Adams St. and Back 150 Knees to Elbows Run up Adams St. and Back One athlete at a time on each exercise.  Athletes will run...

Burpee Challenge Day 22 Warmup Jump Rope for 5 min or 100 Double Unders WOD “135lb of Death” Five rounds for time of: 15 Deadlifts 12 Hang Power Cleans 9 Front Squats 6 Push...

Burpee Challenge Day 21 Warmup CrossFit Warmup WOD 1st Deloading Week Shoulder Press 5-5-5 Set1=40% Set2=50% Set3=60% 2nd For Time: Run 1mile 21 Thrusters, 135lb/95lb 21 Floor Wipers, 135lb/95lb 21 Pullups Run 800 meters 15 Thrusters, 135lb/95lb 15 Floor Wipers, 135lb/95lb 15 Pullups Run 400 meters 9 Thrusters, 135lb/95lb 9 Floor Wipers, 135lb/95lb 9 Pullups Floor Wiper 1rep=back and...

Burpee Challenge Day 20 Rest Day/Make up Day/Skill Development Congratulations Steve Robinson on the birth of your son!  I am sure he will be CrossFiting soon… Name: William H. Born: June 15, 2010 Time: 4:59pm (after 4 hrs of pushing) Weight: 8.3 lbs Length: 21″ Interests: The Dukes of Hazzard, Keystone Light, and Dance...

Burpee Challenge Day 19 Warmup As Needed WOD Was a surprise because it didn’t Post… Hope it was...

Burpee Challenge Day 18 Warmup CrossFit Warmup WOD 1st Squat 5-3-1(or More) Set1=75% Set2=85% Set3=95% 2nd AMRAP in 15min of: 135lb/95lb Front Squat, 5rpes Burpees, 10reps Walking Lunge,...

Burpee Challenge Day 17 Warmup 3 rounds of: 10 Pushups 10 Air Squats 25 Double Unders WOD 1st Bench 5-3-1(or more) Set1=75% Set2=85% Set3=95% 2nd AMRAP in 20min of: 15 Ring Pushups 15 Pullups 400 meter...

Burpee Challenge Day 16 Warmup As needed for Team WOD Team WOD In Teams of 2 Team “Fight Gone Bad” 4 rounds for time of: 40 Wall Ball Shots, 20lb 40 Sumo Deadlift High Pulls, 75lb/55lb 40 Box Jumps, 20″ 40 Push Press, 75lb/55lb 40 Calorie Row Rest 1 min One athlete at a time.  All reps must be completed in each exercise before moving onto the...