Workout for Tuesday, June 29

100 jumping jacks
80 squats
60 walking lunge
40 sit ups
20 push ups

We did this last on April 29

Workout for Monday, June 28

100 burpees for time

We did this last on May 28th

Workout for Sunday, June 27

Run 4 minutes (or about 1/2 a mile)
10 push ups (or pull ups, if bar is available)
Run 4 minutes (or about 1/2 a mile)
25 squats
Run 4 minutes (or about 1/2 a mile)
10 push ups (or pull ups, if bar is available)
Run 4 minutes (or about 1/2 a mile)

Workout for Friday, June 25

Testing:
See if you can do the following exercises, consecutively, no resting between reps. If you don't get to the goal, record how far you get and we'll work on it again in a couple of months. Rest as needed between exercises

Push ups--last month we did 30 for the goal, this month, 35(From the toes, strict, chest to the floor. Be honest. If you can only do 2 or 3 really good, strict push ups from the toes…just know that this is better than the majority of people out there!)

Squats--last month we did 60 for the goal, this month, 75 (good form, complete range of motion, which means hips below or at parallel at the bottom, and completely opened up at the top)

Sit ups*--last month we did 50 for the goal, this month 60 (our standard for these will be touching the floor behind the head with your fingertips, and touching the floor at your feet at the top--complete range of motion.)

*For those with tailbone issues from sit ups--DO NOT do this and aggravate your tailbone! Sub in 20-25 ab rollers in a row, or just do 2 minutes of planks.

Workout for Thursday, June 24

For Time:

100 jumping jacks
80 squats
60 walking lunge
40 sit ups
20 push ups
40 sit ups
60 walking lunge
80 squats
100 jumping jacks

We did this last on May 24

Workout for Wednesday, June 23

As many rounds as possible in 10 minutes of:

10 wall balls
10 box jumps
10 push ups


Rest, then...
Accumulate 100 sit ups, not for time, just at your own pace.

Workout for Monday, June 21

5 rounds for time:

10 push ups
20 squats
30 sit ups

Try to do all sets unbroken…
We did this last on May 22

Workout for Saturday, June 19

Run 5 minutes
50 squats
30 push ups

For time.

I suggest running away from your house for 2 1/2 minutes, then run back home and immediately start in on your squats and push ups.

We did this last on May 20

Workout for Friday, June 18

Perform the following on the minute, each minute for 15 minutes:

5--DB Thrusters
5--Burpees

These will be plenty hard with just body weight thrusters if you don't have any dumbbells. The goal is to finish the "work" during the first 30-35 seconds, resting the last half of the minute. I did this at the gym with 15# DBs and it was really tough. If you choose to use no weight, be sure to "mimic" the movement your hands/arms would make during the thrusters.

We did this last on May 18

Workout for Wednesday, June 16

At the church our workout was...

3x10 barbell overhead squats

Then,

3 rounds for time:

20 dumbbell walking lunge steps
20 dumbbell squats
20 dumbbell push press

We then finished with 3x20 dumbbell sit ups (thanks Jason at CrossFit OKC for the idea)

Workout for Tuesday, June 15

Deck of Cards

Hearts--squats
Spades-push ups
Diamonds--sit ups
Clubs--walking lunge
Jokers--burpees

Values are as follows:
Numbered cards=their number
Face cards=10
Aces=11
Jokers=20

Shuffle the cards, start working through the deck and the exercises until completed!

We Did this last on May 16.

Workout for Monday, June 14

150 squats, for time

We did this last on May 14

Workout for Sunday, June 13

20 sit ups per minute for 10 minutes (200 total sit ups)

For those who get the irritated tailbone from sit ups, do 5 minutes sit ups, then choose something else for the remaining 5 minutes--such as:

10 push ups per minute
30 squats per minute
15 ab rollers per minute
20 V-ups per minute

Workout for Saturday, June 12

Run away from your house for 3 minutes (go as fast and far as you can)
Do 50 squats

Continue running away for 3 minutes (go fast and far!)
Do 50 squats

Run back toward home for 3 minutes (attempt to make it back to your first stopping point)
Do 50 squats

Run back toward home for 3 minutes
Stop!
Do walking lunges the rest of the way home

The idea is to try to hold your speed and distance for your last 2 runs. You shouldn't be able to--thus giving you a pretty good distance of walking lunges. Be honest!

Workout for Friday, June 11

The Pistol (One-Legged Squats)

Do 3 sets of 5 for each leg

Workout for Thursday, June 10

3 rounds for time:

100 jumping jacks
25 dumbbell thrusters (10-15 lbs, if possible)
25 dumbbell walking lunge

For the Dumbbell walking lunges--hold the dumbbells at your sides, arms hanging straight down. Same weight as the thrusters. I know you love those lunges!!!

Workout For Wednesday, June 9

Run 400 meters (around the church block)

20 Box jumps
20 wall balls
20 burpees

Run 400 meters (around the church block)

Workout for Tuesday, June 8

Planks
Try to hold each of the following planks for 2 minutes (accumulate 2 minutes each if not):

Front plank
Right plank
Left plank

Workout for Monday, June 7

Crossfit names several of their workouts for war heroes. These workouts are always grueling-a small way of paying tribute to those who have given their lives so that we may enjoy the freedoms we have. Today's workout is a modified version of one of those hero workouts--Murph. The original Murph workout is to wear a weighted vest, run 1 mile, do 100 pull ups, 200 push ups, and 300 squats ( all with the vest on) and then run another mile. We will do this with no vest, and with 1 mile run, 100 push ups, 200 sit ups, and 300 squats, then a mile run. You can break up the push ups, sit ups and squats as you wish--I would suggest 5 push ups, 10 sit ups, and 15 squats for 20 rounds. To modify this even further, you can do "smurph", which is 1/2 mile run, 50 push ups, 100 sit ups, 150 squats, then run another 1/2 mile. So...

Full Murph:

Run 1 mile
100 push ups
200 sit ups
300 squats
Run 1 mile

You can break the push ups, sit ups and squats as you wish.

"smurph"

Run 1/2 mile
50 push ups
100 sit ups
150 squats
Run 1/2 mile

You can break the push ups, sit ups, and squats as you wish,

Workout for Saturday, June 5

10 rounds for time:

10 box jumps
10 burpees

Workout for Friday, June 4

Tabata Sit Ups
Tabata V- ups

A real ab-blaster today! Remember, a Tabata is 20 seconds "work", 10 seconds "rest" for 4 minutes (8 total intervals). This time, count TOTAL reps for sit ups, and TOTAL reps for V-ups. (Usually we count the reps in each interval and then the score is the lowest number. This time we are going for total reps.)

We did this last on May 4

Workout for Thursday, June 3

5 rounds for time:

50 walking lunge
25 good mornings

We did this last on May 3

Workout for Wednesday, June 2

30-20-10
Double unders
Sit ups

Tabata DB Thrusters