Final Day WOD and Group Pictures

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Final Workout – Re-test of Fitness Level

Athletes,
Today we bring our 10 week program to closure.  Through this process you have made adjustments to your nutrition routine, your movement activities/exercise regime and hopefully made progress towards accomplishing your goals.

Today we recollect your data, which will be sent to you privately and we re-test your level of fitness.

Repeat WOD from July 20th & August 11th

Warm-Up

2 rds of the following

200m run

Then 10 reps of the following:

  • 10 – arm cirlces
  • 10 – frankenstein kicks
  • 10 – sit-ups
  • 10 – walking lunges

WORKOUT (WOD) 

AMRAP-10 

  • 10 – Push-ups
  • 10 – Sit-ups
  • 10 – air squats

Results from Week 1, Week 4 and Week 10 Re-Test of Fitness

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Final Thoughts as we close 10 Week Program – When you leave us – Keep GOING!!!!

Team,

It’s hard to believe that 10 weeks have past and you all have made amazing strides in your fitness and health indicators.  As you leave this program, just keep going.  Embrace the changes you’ve made in your nutrition and your movement or exercise program as adjustments to your lifestyle.  These changes will keep you healthy, fit, & active.

  • When you get tired…. Keep Going!
  • When you have a lot of work to do for your job…. Keep Going!
  • When you feel like you want to stay in the bed…. Keep Going!
  • When you don’t want to prep your meals… Keep Going! 
  • Unless you die… Keep Going! (and remember the first rule is “don’t die”) 

“Discipline is the bridge between goals and accomplishments” 

keepgoing

Second WOD for week of Sept. 22nd

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Warm – Up 

  • 400m Run or 50 Double Unders or 100 Fast Singles

Then complete

3 rds of the following

7-10 Reps of each movement

  • 30 secs – Samson Stretch Each Leg
  • Overhead Squats
  • Sit-up
  • Back extension
  • Pull-up or 1 arm bent over row
  • Dips

Workout 

AMRAP-10

  • 10 – Seated Dumbbell Press (use medium weight DB, try to go a little heavier than previous DB press)
  • 10 Sit-ups or / (modification)  25 Flutter Kicks
  • 10 Walking Lunges

 

First Word Week of Sept. 22nd

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Warm – Up 

  • 400m Run or 50 Double Unders or 100 Fast Singles

Then complete

3 rds of the following

7-10 Reps of each movement

  • 30 secs – Samson Stretch Each Leg
  • Overhead Squats
  • Sit-up
  • Back extension
  • Pull-up or 1 arm bent over row
  • Dips

Workout 

AMRAP-10 

  • 15 Burpees (Liz modify push-ups for burpees)
  • 25 Double Unders or 50 Fast Singles

WOD #2 Week of Sept. 14th

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Warm-Up

Official CrossFit Warm-Up 

Complete 3rds of the following (Complete 5-10 reps of each movement)

Workout of the Day – WOD 

AMRAP-10 (Complete as many rds + reps in 10 minutes – post results to comments)

  • 10 – Hanging Dumbbell Cleans – movement starts with dumbbell above the knee in the high hang on the sides- Watch Video for Proper Form – Choose a medium weight 10-20# for ladies – 15-35# for men
  • 10 – Burpees

WOD #1 Week of Sept. 14th

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Warm-Up

Official CrossFit Warm-Up 

Complete 3rds of the following (Complete 5-10 reps of each movement)

WOD

AMRAP-10  (Post completed rds + partial reps to comments) 

  • 200m run
  • 10-push-ups
  • 10-walking lunges