Posted on Jul 4, 2013
7 rounds for time of 4 Chest to Floor Push Ups 13 Weighted Sit Ups – go big or go home on the weight:) This will be super fast so make it count!
Posted on Jun 12, 2013
Sit Ups (weighted if doing the Spartan) Step Jumps (try to jump onto 1st or 2nd step of a regular staircase) Sit Thurs (R/L= 2) Do the following WOD for time (aka as fast as you can crank this out) and post results! First 40 of each, than 30, than 20 than 10
Posted on Jun 3, 2013
Find a full set of steps and do the following run steps 2X (up/down=1). 15 push ups and 20 squats to bottom step 100 jump ropes DO As many rounds as possible in 16 mins! Post how you did under the Comments section of the Homework on the website or on Facebook! Record extra reps [...]
Posted on May 27, 2013
3 rounds for Time (aka as fast as u can:) – Run 800 meters (1/2 mile) – 50 Back Extensions (secure feet under a couch) – 50 sit ups Record your time under comments below~ In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
Posted on Apr 4, 2013
Try this quick 12 minute WOD for a great workout PLUS it can help you knock out 96 Burpees if you are doing the Challenge EMOTM (Every Min on the Min) for 8 mins do the following 12 burpees Beginners do 8 Try to go FAST to maximize the rest/recovery you get until [...]
Posted on Mar 13, 2013
The Homework was inspired by Shannon Brophy Wolter’s recent stroll with the kids. While pushing Ashlin in a very heavy stroller, Mady (8 y. o.) became too tired to walk:) So for the last 4 blocks Shannon Pushed the cart above – AND carried Mady. Now that’s a WOD! Homework Run or walk half mile [...]
Posted on Mar 2, 2013
Report your time for each WOD. This is FAST and HARD! Do it up! WOD 1 22 Inverted Burpees (or sit up to stand to V push up) 22 Box or Curb Jumps 22 Burpees — WOD 2 20 push up 500 jump ropes 20 push ups
Posted on Feb 27, 2013
16 min AMRAP Climb full set of stairs 3 (or 2) steps at a time. No skipping steps on way down! Use banister if needed. At bottom of stairs do 20 squats and ensure crease to crease at bottom of squat and full hip extension at the top. Then do 30 total Duck Walks steps [...]
Posted on Feb 17, 2013
As Many Rounds as Possible in 16 mins of; 100 jump ropes 3 burpees Full Flight of Steps (at least 13 steps) NEWBIES – do 12 Min AMRAP (vs. 16 min).
Posted on Feb 6, 2013
Do this little MetCon for TIME. Report time. MetCon=Metabolic Conditioning which is a fancy CF term for a sucking wind WOD. Oh WOD= Workout of the Day. Run a full set of stairs 3X (up/down = 1). After you complete the 3X stairs do 100 jump ropes Repeat this 5 times for time (Newbies do [...]