Workout of the Day

19.08.11

Warm up

Run 200m forward, run 200m backward, run 200m forward, run 200m backward.

Stretch and band mobility, Pistol Tekkers and progressions,

Team WOD (Teams of two will be drawn from a hat)

500 Rep + 200m challenge, in teams of two complete the following chipper for the time. Only one team member can work at any one time and the reps must be distributed evenly, 25 each per exercise. If we have an odd number then Im getting involved!! 🙂

  • 50 Air squats (25 each)
  • 50 Pull ups (25 each)
  • 50 Box jumps (25 each)
  • 50 Kettlebell swings (25 each)
  • 50 wall ball shots (25 each)
  • 50 Ab-mat sit ups (25 each)
  • 50 Static Lunges (25 each)
  • 50 Ball slams (25 each)
  • 50 Press ups (25 each)
  • 50 Double unders/100 singles (25/50 each)
  • 200m un even Farmers walk  – 12kg&16kg KB’s (100m each)

 Optional finisher = SLEEP

Here is a very intresting link regarding female Crossfitters bulking up, it answers alot of questions some of our female gym members may have. That doesnt mean you Corny 🙂

 http://www.crossfitsouthbay.com/2011/05/skinny-fat/

If anybody wants to do the Spartan Race on the 5th September at Ripon then please let me know by 26th August. There is a space on the whiteboard to sign up. The Spartan Race is a 5km obstacle race through the countryside, the plan would be to drive down to Ripon as a group either in a mini bus or car share. We can smash the race and then go fill our face with cake!!! More information can be found here. http://www.spartanrace.com/yorkshire-obstacle-racing-spartan-sprint.html?EventID=911325