8-9SEPT15: LET’S ROLL!!!

Congratulations on making it through ‘CORE Week!’ As promised, today’s block period makes for our first official CrossFit workout, also known as a ‘WOD’ (Workout Of the Day). Before we kick off our first workout, we first have to learn some Drill and Ceremony (D&C) to get our military platoon formation fully up and running. Then, we’ll have to do our first warm-up before learning the new movements of the day.

The new movements we will be learning today are Alternating Lunge Steps and my favorite, BURPEES aka FLOPPIES. Immediately after learning and practicing this movements, we will partner up and assess each other on our first 1-minute time trial (for burpees). In other words, each athlete will determine how many burpees (WITH CORRECT FORM) they can knock out in 1 minute. This # will go into our fitness trackers/spreadsheets at the end of class, which menas we will repeat this test throughout the semester/try to beat our 1st score/ring the PR bell every time you get a new PR. Should be a hoot! See below for our actual WOD:


1 Minute Max Effort Burpees

WOD: ‘Let’s Roll’

AMRAP 6 min (As Many Rounds As Possible in 6 minutes)

ALPHA: 100m Run + 9 Burpees + 11 alternating lunge steps

BRAVO: 100m Run + 7 Burpees + 9 alternating lunge steps

CHARLIE: 100m Run + 5 Burpees +  7 alternating lunge steps

Score # of Rounds completed for the WOD you completed.

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