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February 20, 2016 by Justin VanBeek in Workout of the Day: Adults

SATURDAY WORKOUT (TEAM!)

Longggggggggg….   Team day… Everyone is welcomed to 10am!   WORKOUT: In groups of 2 perform the following working just one person at a time: “Triple 3s” 3000m Row/4 Mile Bike 300 Double Unders (600 Singles) 3 mile Run (40 minutes to get as far as you can) * Start

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    • Taking a look at MURPH work out. MURPH WOD is to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005. Murph 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run *With a 20 lb Vest or Body Armor This workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription. So, every year, CrossFitters synonymously around the world pay special tribute to Lieutenant Murphy by joining together and suffering through this workout.
    • Building a stronger body and mind while also keeping everyone as safe as possible through social distancing, vigilant cleaning and disinfecting and keeping our class sizes 8-9 so everyone has plenty of room to move and build their fitness... Keep working hard at the gym and/or at home and stay safe!!
    • Every Minute on the Minute workout today. Have fun.
    • Join Coach Tim for this WOD: Workout 5 rds Rd1: Teens/Kiddos 10/3 burpees Rd2: 10/3 burpees 20/6 PU Rd3: 10/3B 20/6PU 40/12Lunges Rd4: 10/3 20/6 40/12 80/24sit up Rd 5: 10/3 bur. 20/6 PU 40/12 Lunges 80/24 Sit-ups 150/ 50 air squats
    • All of the mothers on our staff at CFH and of course the mother who helped start it all, Rhonda VanBeek... We wouldn't be anywhere as a gym without all of these ladies! Happy Mother's Day to these moms and all the moms out there today!! @stephne00 @jpowerandco @megvanbeek @lisarun1
    • It's a buy-in WOD. Good luck and let us know how you did.
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    • Have fun with this EMOM from Coach Tim.
    • Please let us know how you did. WOD is 8 rds no time cap (Partner variation) Rd 1. P1 - 50 M Run (10-15 sec) Meanwhile.. P2- 15 Air squats 10 Push ups 5 strict burpeew or pulling mov. ( when p1 gets back p2 runs and p1 starts 15/10/5. RD 2 begins when p2 gets back from run) *each round pick up where you left off on the 3 movements from the round prior* Each round run increases 50 m So ... Rd 1 50m Rd 2 100m Rd 3 150m... so on till 8 rounds Individual WOD is the same workout just completed individually Kiddos 6rds no time cap RD1. 1 Driveway/yard runs 10 Air squats/5PU/3 strict burpees RD2. 2 Driveway/ Yard runs 10/5/3 Rd3. 3 drv/yard runs 10/5/3 .....until 6 rounds WOD is 8 rds no time cap (Partner variation) Rd 1. P1 - 50 M Run (10-15 sec) Meanwhile.. P2- 15 Air squats 10 Push ups 5 strict burpeew or pulling mov. (when p1 gets back p2 runs and p1 starts 15/10/5. RD 2 begins when p2 gets back from run) *each round pick up where you left off on the 3 movements from the round prior* Each round run increases 50 m So ... Rd 1 50m Rd 2 100m Rd 3 150m... so on till 8 rounds Individual WOD is the same workout just completed individually Kiddos 6rds no time cap RD1. 1 Driveway/yard runs 10 Air squats/5PU/3 strict burpees RD2. 2 Driveway/ Yard runs 10/5/3 Rd3. 3 drv/yard runs 10/5/3 .....until 6 rounds
    • Here is your WOD for April 16th. Have fun and let us know how you do.
    • Have fun with 14.1.
    • Teens and Kids, time for a great QUICK BURN AMRAP with Coach Tim. 5 minute AMRAP 30 Jumping Jacks 20 Split Lunges or Split Jumps 10 Push Ups Rest 5 Minutes -then- 5 minute AMRAP 30 Jumping Jacks 20 Split Lunges or Split Jumps 10 Push Ups Partner Variation: Same workout but while partner 1 is working partner 2 is holding a heavy object or holding a plank. If partner 2 drops object or breaks plank partner 1 must stop until partner 2 picks up object or gets back into plank. Then switch when 5 min is up

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(712) 253-0229

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