WOD:
15min AMRAP:
10 Burpees
15 Jumping alternating lunges
25 Tuck Jumps
50 bicycle crunches
100 Shuttle sprint
At 7.5 and 15min, 1 min hollow body hold.
7min AMRAP:
Plank hold relay-
1 member karaoke 100m
1 member plank hold
Cash Out:
2min: Pike pushups
Results and announcements in comments. Special Q&A this Sunday for all those attending the Whole9 Foundations of Nutrition Seminar with Julie & Charles Mayfield, authors of Paleo Comfort Foods.
WOD:
At 4 & 8 min, finish run and jump in to 1 min max situps for each AMRAP.
8min AMRAP:
400m run
100 jumping jacks
8min AMRAP:
250m run
100 high knees
8min AMRAP:
100m run
100 mountain climbers
Cash Out: 2min max flutter kicks
Results and announcements in comments. 5 days until our the awesome folks at Whole9 hold their seminar at our gym for all of Atlanta. We have almost 70 people signed up now!
;)
WOD:
8 min AMRAP:
10 squats
Bear Crawl the Hill
5 incline situps
12 min AMRAP:
3 Hatemakers
Lunge up the hill
Side lunge down the hill
Cash out:
Run back to base
Post results and annoucements to comments.
]]>WOD:
3 rounds:
1min star jumps
1min sec mtn clumbers
1min pushups
1min 100m shuttle sprint
3 rounds:
1min situps
1min squat jumps
1min bear crawls
Cash Out:
2 min walking lunges;)
FB Member Charlie L carrying a 70lb atlas stone during the Garage Games this weekend.
Buy In:
Jog to base of Oak Hill
WOD:
2man Team WOD:
20min AMRAP
40 Burpees
70 Jumping Squats
100 Mountain Climbers
2 Hill Runs... to the TOP!
Rules:
1. Teams may divide reps for each exercise as they see fit.
2. Only one team member may work on the exercise at a time.
3. The other team member will be doing situps while their partner works.
4. Each exercise must be completed before the team may move onto the next exercise.
Cash Out:
Run back / 2 min max Jumping Jacks
;)
Buy In:
1 min left arm plank, 1 min right arm plank, 1 min plank
WODs:
3 rounds:
30 sec max: jumping squats
30 sec max: pushups
30 sec max: flutter kicks
30 sec max: side planks
30 sec max: side to side burpees
30 sec max: v-situps
30 sec max: tuck jumps
30 sec jumping lunge switches
30 pike pushups
30 sec max: rest
Cash Out:
Run 400m / max broad jumps til last person does 15.
Buy In: 3min AMRAP: 20 jumping jacks, 20 high knees, 20 butt kicks, 20 lunge steps
Bootcamp Team Kelly
Teams of 3:
15min AMRAP:
Max Box Jumps
Max Squat then wall pushup
400m run
This is a station workout. Members only switch when runner returns and each member tags or lets the rotating member how many reps to continue counting from.
Cash out: 6min Tabata: 3min of v-situps / 3min of burpees.
Post results and announcements to comments.
]]>WODs:
7min AMRAP:
5 reps of 5 hi knees / 1 sprawl
Squat shuffle through the cones- cones are set up zig zag - 10m apart.
15 tuck jumps
Skip back to starting point down the left side of cones (straight line)
7min AMRAP:
3 inch worms
Sprint through cones (touch the ground at each cone)
25 situps
Lunge back to starting point down the left side.
2 Rounds:
30 sec leg lifts
30 sec leg lift hold with twist
30 sec superman
30 sec pike pushup
30 sec rest
Cash out:
2min plank hold
Results/Announcements in comments.
]]>WODs:
6min AMRAP:
Run 250m
Max bicycle crunches until ever has done 21.
Everyone starts run again at same time.
6min AMRAP:
Run 400
Max Situps til last person finishes 21 situps.
Everyone starts run again at same time.
8min AMRAP:
Run 800m
Max burpees til everyone has finished 21 burpees.
Everyone starts run again at same time.
Cash out:
1min max alligator walk, 1 min max duck walk.
Post results and announcements to comments.
The FB competitors representing at the Garage Games in 2009. This year we have over 20 competitors! Carpool instructions will be up tomorrow for this weekend.
WOD:
9 min. AMRAP:
10 pull ups
15 rail push ups
20 squats
9 min. AMRAP:
10 broad jumps
15 mtn. climbers (per leg)
10 KTE sit ups
9 min. AMRAP:
200m run
30 jumping jacks
Classic pic from Garage Games in 2009. Plan on meeting at the gym Sat at 10am to carpool up!