6-7SEPT16: “REDCON1”

As promised, today’s block period makes for our first official CrossFit workout, also known as a ‘WOD’ (Workout Of the Day). Today’s 1st WOD is called ‘REDCON1,’ which is Army slang for “Readiness Condition 1,” which is the highest level of readiness a unit can be in before initiating a mission. Given that we’ve spent an entire week preparing for our first mission..and that you all are itching to get rocking and rolling in here with our workouts… I feel this is a fitting name for our first workout together!

Before we go ‘REDCON1,” we will first ensure we have a picture-perfect accountability formation. Make sure you dress quickly, since formation will kick off just five minutes after the bell. Once we are all accounted for, we will complete our first dynamic warm-up as a class 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 these 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 means 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


AMRAP 6 min:
-100m Run
-3 Burpees
-6 alternating lunge steps
-9 Jumping Jacks

Score # of Rounds completed for the WOD you completed

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