Warm Up
Dynamic Warm Up
25 Butt Kickers
25 High Knees
10 Standing Broad Jumps
25 Push Ups
25 Sit Ups
WOD
For Time
1 to 10 rounds Use multipliers of:
1 Burpee
2 Mountain Climbers
3 Sit Ups
Category Archives: Uncategorized
091420
Warm Up
Fast Forward to minute 4
you will need a towel or rubber band for this video
WOD
You are going to walk for 35 minutes
You will be carrying an object weighing more than 10 lbs.
Anything up to 25 lbs
Do not use a back pack. Any other way is fine
Once you start do not put the object down for 35 minutes.
051220
Warm Up
Spend 30 Minutes moving.
WOD – Baby Murph
Run 1 mile
50 Pull Ups
100 Push Ups
150 Squats
Run 1 Mile
042820
WOD
Run 3 Miles.
Track your Run.
Log Your Time
Now You have a 3 Mile Route.
041920
Warm Up
Find a tree branch you have to jump to grab and get up and over it 15 times
WOD
21-15-9
Push Ups
Sit Ups
Air Squats
041620
Warm Up
10 Rounds
Climb a Tree until your body is all the way off the ground and standing on a branch
WOD- Death By Burpees
5 Minute max rep burpees
Post Scores here or in your School activity log
012320
Warm Up
3 Rounds
5 Burpees
10 Thrusters
5 Pull Ups
Mats
Ladders
WOD -Death By Burpees
5 Min Max reps
Burpees
012220
Warm Up
3 Rounds
10 Burpees
5 Snatch
10 Russian Swings
Lunge/Twist
Mats
Ladders
Depth Jumps
WOD – Sprint
40m Sprint
on the Minute
every Minute
20 Minutes
120519
Warm Up
3 Rounds
10 Pull Ups
10 Push Ups
1 Snatch Complex
Lunge/High Knee Pulls
10 Minutes
Find Back Squat Max
Mats
Ladders
Plyo
WOD –
4 Rounds
100 Jump Ropes
10 Pull Ups
20 Push Ups
30 Air Squats
091219
Warm Up
50 Burpees
Mats
Ladders
Tuck Jumps 5×10
WOD
10 Rounds
100m Run
21 Air Squats
