Alright boys – only 2 days left! Good news – this is the last time you have to do this workout. REMINDER – JOIN US AT CROSSFIT SCICOH ON TUESDAY AT 6PM FOR OUR LAST WORKOUT (“BILL”) AND SOME BEERS. PLEASE PUT YOUR NUMBER OF REPS IN THE COMMENT SECTION and LET ME KNOW IF
Happy Halloween! Rest, recover, and make sure you’ve left comments for all the days you completed work! I’ll wait to send out a final leaderboard on Wednesday. Only Monday and Tuesday to go!
As with every Saturday, I encourage you to get out and use your fitness. Run, play a sport, bike, hike, etc. BUT, if you’d rather a little workout, I have one for you. WARM-UP Go through this general warm-up (https://youtu.be/sMzVwUqWGDk) WORKOUT OF THE DAY (WOD) 5 Rounds For Time15 DB Deadlifts (https://youtu.be/JNpUNRPQkAk)20 Up-Downs (https://youtu.be/81YB9bhQk3g)-Rest 1:00
If you haven’t seen my email yet – you are all invited to do our last workout together (“Bill”) Tuesday at 6PM at the gym. WARM-UP 3 Rounds for Quality 10 Squats 20 Plank Shoulder Touches (https://youtu.be/PaWjs2ksN-o) 10 Sit Ups Guys with bad shoulders. Instead of shoulder touches, just hold a one arm plank for
One last day of flexibility and recovery in our challenge. I have you repeating our first recovery day. Hopefully it feels a little better than it did on day 4. Stretches 2 minute wall V-Stretch (https://youtu.be/TmdPyoKGEBc) 3 minute wall candle (https://youtu.be/Q25xPoWr3bc) 1 min. each side rainbow stretch (https://youtu.be/CFgpXyv9FJU) 2 min. each side lizard pose (https://youtu.be/fA-hpeRAwYI)
Remember… YOUR POINTS WILL BE DOUBLED THIS WEEK! That’s right – for every workout you complete, you’ll receive TWO points instead of 1. We have 9 days to go, so let’s finish strong. WARM-UP 3 Rounds for Quality 10 Squats 10 Up Downs 10 Leg Swings ea side (front to back) 10 Leg Swings
Remember… YOUR POINTS WILL BE DOUBLED THIS WEEK! That’s right – for every workout you complete, you’ll receive TWO points instead of 1. We have 9 days to go, so let’s finish strong. WARM-UP Start a clock and for 7 minutes perform the following at a slow pace: 10 Air Squat 10 DB Deadlifts (https://youtu.be/JNpUNRPQkAk)
Alight boys. This is our last full week! And I have a little surprise. YOUR POINTS WILL BE DOUBLED THIS WEEK! That’s right – for every workout you complete, you’ll receive TWO points instead of 1. We have 9 days to go, so let’s finish strong. WARM-UP Perform 4 rounds of the following:10 Walking
Rest, recover, and make sure you’ve left comments for all the days you completed work! I’ll send out the updated leaderboard Monday.
It’s Saturday! I strongly encourage you to go out and use your fitness, but if you’d rather just crank out a workout, I have one for you. WARM-UP 3 Rounds for Quality 20 Jumping Jacks 10 Squats 20 Jumping Jacks 10 Reverse Lunges 20 Jumping Jacks 10 Push Ups WORKOUT OF THE DAY (WOD) Start