Burpee Challenge Day 77

Warmup
3 Rounds of:
10 Burpee Pullups
Samson Stretch

WOD
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Burpee Challenge Day 76

Rest Day/Make up Day/Skill Development

Burpee Challenge Day 75

Warmup
As Needed

WOD
1st
2 rounds each for a time of:
Run 1mile
Rest 2min

Record only 1mile times.

2nd
135lb/95lb Bench Press, 100reps

5 Burpees must be completed at the begining of each minute.  For the rest of the minute the bench press will be completed.  The time ends when 100 reps is reached. 

Burpee Challenge Day 73

Warmup
3 Rounds of:
10 Pushups
10 Ring dips
10 Squats
10 Box Jumps

WOD
For Time:
Row 1K
21 Over head Squats
21 Pullups

Row 750meters
15 Overhead Squats
15 Pullups
Row 500meters
9 Overhead Squats
9 Pullups

OHS weight =95lb/65lb

Burpee Challenge Day 72

Warmup
As needed for team WOD

Team WOD
In teams of 2

For time:
Deadlift 225lbs/185lbs, 40reps
Run 400 meters
Box Jump 24″/20″, 40reps
Run 400 meters
Wall Ball Shots 20lb, 40reps
Run 400 meters
Box Jump 24″/20″, 40reps
Run 400 meters
Push Press 75lb/55lb, 40reps
Run 400 meters
Wall Ball 20lb, 40 reps
Run 400 meters
Squat Clean 75lb/55lb

Only on althlete may work at a time.  Athletes will run together.

Burpee Challenge Day 70

Warmup
Run 1mile

WOD
“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Burpee Challenge Day 69

Rest Day/Make up Day/Skill Development

Burpee Challenge Day 68

Warmup
150 Double Unders or Jump Rope for 5min

WOD
3 Rounds for time of:
12 Muscle ups
75 Squats

***3pullups +3dips=1muscle up

Burpee Challenge Day 67

Warmup
CrossFit Warmup

WOD
3Rounds for time of:
Row 500meters
24″Box Jump, 30reps
Back Ext, 25reps
205lb Deadlift, 20reps

Burpee Challenge Day 66

Warmup
2 Rounds of:
Row 1000 meters
Run 800 meters

WOD
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Attention Members….For all those participating in the Spartan Race we need your registration fee by today…also we need all participants to post their T-Shirt sizes in the comments of today’s post…Thank You!!!

Burpee Challenge Day 65

Warmup
As Needed for Team WOD

Team WOD
3 Rounds for time of:
40 Presses, 135lb/95lb
40 Sledge Hammer Strikes, 16lb/12lb
40 Ring Dips
40 GHD Situps
400 Meter Run

Only one athlete may work at a time.  Athletes will complete the run together each round.  Reps are shown as team total except for run.

Burpee Challenge Day 64

Warmup
3 rounds of:
10 Burpee pullups
Samson Stretch

WOD
1sr
Deadlift 3-3-3

2nd
3 rounds for time of:
50 Double Unders
50 Good Mornings, 45lb

Attention Members. …. Anyone that is participating in the Spartan Race, We need you entry fee by Wednesday…

Burpee Challenge Day 63

Warmup
4 Rounds of:
Run 400 meters
Rest 30 sec

WOD
1st
Shoulder Press 3-3-3

2nd
“Cindy”
AMRAP in 20min of:
5 Pullups
10 Pushups
15 Air Squats