Warm up:

4 Rounds:

10 Burpees
10 KBS
10 Toes to bar
10 SDHP/pvc

Challenge:

Max hold wall sit.  Once the clock starts, feet cannot move!

Work out of the Day:

“Lynne”

5 Rounds:

Bench press/body weight
pull ups

Max reps of each movement.  Score is total reps performed in all 5 rounds.

Post thoughts to comments.

Warm up:

2 Rounds:

Sampson Stretch 30 sec.
Hip swings (front to back/side to side) 10 ea.
Pvc pass throughs 10

Then….

Burgner Warm up/Bar

3 Rounds:

10 Wall balls
10 DB split jerks
10 Pull ups
10 Ring push ups

Work out of the Day:

“Bear Complex”

7 Rounds (5 reps per round):

Power Clean
Front Squat
Push Press
Back Squat
Push Press (from behind the neck)

This is NOT a timed WOD.  One rep of each movement, repeat sequence 5 times for one round.  Increase weight each round.  No resting of the bar on the ground during the round.  (Three burpee penality each time you rest the bar in the round).  Score is top weight used.

Post top weight and thoughts to comments.

Warm-up:
2 Minutes Run in place

3 Rounds
15 4 Ct Jumping Jacks
15 Alternating Toe Touches
15 RDL Hip Swings
15 Alternating Arm twist
25m Spider-man Crawl

WOW…Simply, WOW!!!!

Workout of the Day:

30-25-20-15-10-5
Virtual Shoveling
Pushups

Post time to comments

The Fran Challenge Final is being extended 2 weeks (to make up for some lost ground…lol) and we are going to use the last few weeks as a great fundraiser for a good cause.
Finals will be May 31st.  Lets all bounce back and finish strong!

Warm-up:
2 Minutes Jump Rope (Barefoot)
2 Rounds (10-12 Reps of each)
Scorpion Stretch
Groiner Stretch
Iron Cross Stretch
Arm Swings
Arm Circles

Workout of the Day:

3 Rounds (No-Time)
15 GHD Situps
15 Reverse Hypers
15 KB/DB Swings or Snatches
15 Bench Press
15 Pullups

Use medium weight on all weighted exercises. 

Finish with 8minutes on Rower (Cover as much distance as possible in the 8minutes)

Recovery:
Foam Roll and Stretch

Warm-up:
1000m Row
Stretch

In case anyone is wondering….this is what all of you have looked like!...Awesome Tracy T.

Workout of the Day:

Five rounds, each for time of:
10 Burpees
20 V-Ups
30 Push Press (#75/#45)
40 Squats

Rest precisely three minutes between each round.

Post total time for all rounds minus rest to comments

Warm-up:
3min Jump Rope

5 Rounds:
3 Archer Rows (each arm)
5 Clapping Pushups
7 Squats

Workout of the Day:

5 Rounds for time of

7 Thrusters (115/75)
6 CTB Pullups

Post time and thoughts to comments

Warm-up:
500m Row
3 Rounds
10 PVC Pass Thrus
10 Lunges
10 Behind the Neck Push Press (wide grip with Bar)
+ Full Hip Prep

Power:
Muscle Snatch 3-3-3-3-3

Workout of the Day:

Power Snatch 3-3-3-3-3

Post loads and thoughts to comments