Week of July 8th
Monday – Rest
If you’re sore stretch and massage your sore areas. But nothing will help better than some rest. Get your spouses to assist with this. 🙂
Tuesday WOD July 9th
Warm Up:
- Quick 3-5 min light jog
- 12 Inch Worms
- Samson Stretch – 60 seconds each side – We did these – Reminder Video – http://www.youtube.com/watch?v=VlTww2IsfcM
WOD
Modified Fran
- 21 Burpees
- 21 Squats
- 15 Burpees
- 15 Squats
- 9 Burpees
- 9 Squats
Post Time and Comments:
If you have never done a Burpee, watch this video.
What is a Burpee? Watch a CrossFit demo of a virtuous Burpee.
http://media.crossfit.com/cf-video/CrossFit_Burpees.wmv – those will be good for your first 5-10 reps. With a Burpee workout, the goal is to get down on the floor, and get up and jump and get some air under both feet.
We can work on technique, efficiency, later.
COOL DOWN: 5-10 Mins of stretching or rolling sore areas
Wednesday July 10th
WARM Up:
- 2 Rounds of:
- 20 Jumping Jacks
- 10 Sit-ups
- 5 Inch Worms
WOD
Four rounds for time of:
- 25 Walking Lunges (no weight) – Each step is 1 so your first step is 1, second is 2, etc.– Keep Knee over the ankle, eyes up/chest up, back knees kisses the deck.Watch video for good & bad form: http://www.youtube.com/watch?v=4qoYbW34tFU
- 25 Squats
Record Time to Comments:
Thursday Rest Day
Drink plenty of water and get your spouse to assist the sore areas.
Friday or Sat or Sunday
Warm Up
15 Burpees
10 Inch Worms
WOD
Three Rounds for Time:
25 Sit-Ups
25 Push Ups
5 Burpees
Cool Down:
2-3 Mins Slow Run
Stretch and roll sore areas
Record Time to Comments:
Everyday Fitness & Movement 
Tuesday WOD
Modified Fran
21 Burpees
21 Squats
15 Burpees
15 Squats
9 Burpees
9 Squats
Alaba O.8:16
S.A. 9:01
R.Henry 9:27
WOD #2
Four rounds for time of:
25 Walking Lunges (no weight)
25 Squats
S.A. 13:35
Alaba O. 13:17
WOD #2 – R. Henry 13:13.
WOD#3
R.Henry 10:01
S.A.
Al. O.
WOD 3: 12:53 – Had to throw in a few modified push-ups with my knees after i almost shattered my Jaw from my hands not being capable of holding my body weight up 🙂