Thursday, October 27, 2011

Weekend Warrior

CrossFit Teen Benchmark WOD 10/24/11....They Killed it!

Warm-up: 
20 Fast Feet, 20 High Knees, 20 Jumping Jacks x2
10 Squats, 10 Push-ups, 10 Rotations x2

WOD 1:
(4 Rounds)
10 Jumping Squats
5 Burpees
20 Mountain Climbers

WOD 2:
(2 rounds)
3 Wall Walks
:20 Wall Sit
6 Push-ups
:20 Wall Sit
9 PVC Pipe or Broom Stick Over Head Squats
:20 Wall Sit
12 Sit-ups 
:20 Wall Sit

You can do both WODS in one day or split them up.  Have a great weekend and get moving!


Thursday, October 6, 2011

Weekend Warriors



Warm-up: 20 Fast Feet/ 20 High Knees/ 20 Jumping Jacks- 2 rds
                10 Squats/ 10 Push-Ups/ 10 Rotations- 2 rds
                  WOD
               (4 Rounds)
                 5 Burpees
                10 Alternating Lunges
                15 Sit-Ups
                 5 Push-ups
                10 Squats
                15 Sit-Ups

Triva: What fruit is the only fruit that has seeds on the outside?