Tuesday January 11, 2011

CrossFit 864 - Update

Ok, we are hearing from some of you that are doing the at home WOD that we posted and you want another one to get you through the day. Here are a few options that require no equipment and very little space. Mix and match them - have fun! Post the ones that you do on CrossFit 864 Facebook.

Hope that you are getting a little extra rest (if you are not working because of the weather) and hope that you are enjoying getting out in the snow and acting like a kid!

“When hard pressed, I cried to the LORD; he brought me into a spacious place. The LORD is with me; I will not be afraid. What can mere mortals do to me?”
- Psalm 118:5-6

Getting started
Spend some time doing the Samson Stretch before you get started 3 x 20 seconds each side.
Find a wall and work on your handstand hold - try for 3 x max time in hold position.
Hip bridge - 3 x 10 after you get stretched out - really push hips toward ceiling for a good stretch/squeeze glutes at top.

Option #1
5 Rounds of:
-Plank hold - 1 minute
-30 Mountain climbers - straight count
-15 Squats (deep) on the last rep of each round - hold the bottom position of the squat for 30 seconds and work on getting lower each round.
-30 Jumping jacks (with a clap at the top of each rep)

Option#2
AMRAP - 15 minutes
5 Burpees
10 Walking lunges (knee touches floor each rep)
15 Sit-ups

Option#3
10 Rounds of:
30 seconds of jumping squats (count your total squat reps completed)
30 seconds of rest.

Option#4
Complete the following for time (complete all before moving to next exercise)
100 push-ups
100 sit-ups
100 squats
If you have really been downing some junk food over last few days then you might want to hit 2 rounds of this one. Yea, baby!

Option#5
Challenge yourself on the following:
2 minute Max rep push-ups
1 minute rest
2 minute Max rep sit-ups
1 minute rest
2 minute Max rep squats
Count and post reps for each exercise.

Option#6
10-9-8-7-6-5-4-3-2-1 Burpees and Sit ups.

Talk to me! Let us hear what you are up to.

BE STRONG!
Jay and Janice