Goblet Squats / KBS / Sprint

Today’s Workout

15 min AMRAP
10 Goblet Squats
15 KBS
100m Sprint

Back Squats / Shoulder Press

Today’s Workout

Back Squats
5-5-3-3-1-1

Shoulder Press
5-5-3-3-1-1

WOD

1 mile run

Box Jumps/Double Unders

Today’s Workout

7 Rounds
10 Box Jumps
25 Double Unders

Run / Push Press

Today’s Workout

800m Run
50 Push Press
800m Run

Advanced WOD

800m Run
100 Push Press
800m Run

Deadlifts

Today’s Workout

Deadlifts
5-5-3-3-1-1

Susan’s Birthday WOD

57 Cal Row
57 Double Unders

Back Squat / Shoulder Press

Today’s Workout

Strength

Back Squats
5-5-3-3-1-1

Shoulder Press
5-5-3-3-1-1

WOD

400m Farmers Walk
100 Sit-ups

Lunge/Pull-ups/KBS

Today’s Workout

100ft Overhead Lunge

21-15-9
Pull-ups & KBS

100ft Overhead Lunge

Beach Blanket Burpee Nutrition Challenge

Beach Blanket Burpee Nutrition Challenge

Sunday, April 15th – Saturday May 26th 2012

$25 to participate

The Rules:

1. Pick a meal plan (primal, eat clean or No Sugar/Flour)
2. Get measured and baseline #’s (can use your last measurements from previous challenge)
3. Pay up!  Then do the baseline workout = 100 burpees for time
4. Track your points (in journal, on white board, or spreadsheet)
5. FINISH WHAT YOU STARTED!  You must complete the WOD at the end of the challenge to collect the prize

How to be successful:

1. ask questions, become involved!
2. watch the website, white boards and Facebook for opportunities to get bonus points
3. consistency is key

Earning Points:

• 1 point for working out = max 6/wk
• 1 point for tracking food = max 7/wk
• 1 point for taking fish oil = max 7/wk
• 1 point for eating according to your plan = max 6/wk

Bonus Points Available:

• 2 points for attending each CrossFit classes (April 14, 21, 28)
• 5 points for bringing dish to potluck/guest day (Cinco de Mayo)
• 5 points for participating in Sunrish run (May 19th)
• 1 point for each inch last on waist/hips during challenge
• 1 point for each second lost on Burpee workout

Total Points: max points available = 156, + bonus points + wod points + measurement points

Prizes! Awarded to those earning 170+ points

Death by Wall Balls

Today’s Workout

“Death by Wall Balls”

Do 1 wall ball the 1st min, 2 wall balls the 2nd min, 3 wall balls the 3rd min…until you can’t do the number of wall balls in the given min.

Happy Birthday Brett

Today’s Workout

Deadlifts
5-5-3-3-1-1

Brett’s Birthday WOD

2900m Row

Advanced
5800m Row

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