Bears, Worms, Burpees - Oh My!

3 Rounds for Time
30 yard Bear Crawl
30 yard Inch worms with push-up
30 yard burpee broad jump

To easily/approximately measure 30 yards, step-off 36 steps.

Here's some how to videos in case your not sure how to do these movements:

Bear Crawl:

Inch Worms:

Burpee Broad Jump

If you're low on room, you can do like this guy and just go back and forth, do 6 per set.

2:00 Maxs

2 Minute Max
2:00 Max Push-Ups
2:00 Max Sit-Ups
2:00 Max Air Squats
2:00 Max Flutter Kicks

Rest 1:00 between exercise.

This is an important one to write down your numbers as you can come back and test it again in a couple months to check in on your progress.

4 RFT

4 Rounds for Time
50 Walking Lunges
50 Air Squats
400m Run

A pretty good resource for determining your running is

www.mapmyrun.com

You can also use your phone to measure distance using the same app from your app store, 400 meters is .25 miles.

5 RFT

5 Rounds for Time

50 Air Squats
100 Jump Ropes - if you have double unders, do 50 Double Unders instead.

Make sure you aren't cheating your squats, get as low as you can, and if you're not sure put something under your behind to touch each time. You simply are not getting the same workout if you aren't squatting low enough.

Sometimes these that look simple, are the hardest. Let us know what you think!

Ivan the Terrible

Ivan the Terrible

Goodness, I don't even want to do this one!!

90 Seconds Jump Rope
50 Lunges
50 Push-Ups
50 Sit-Ups
90 Seconds Jump Rope
40 Lunges
40 Push-Ups
40 Sit-Ups
90 Seconds Jump Rope
30 Lunges
30 Push-Ups
30 Sit-Ups
90 Seconds Jump Rope
20 Lunges
20 Push-Ups
20 Sit-Ups
90 Seconds Jump Rope
10 Lunges
10 Push-Ups
10 Sit-Ups

Ash

Don't worry, I didn't forget about you! Here's some more WOD's to keep you moving!

Ash
3 Rounds, 90 seconds per station
Burpees
Push-Ups
Box/Step Ups
Jump Rope - double unders if you can
Air Squats
Rest

Score = total number of reps

Here is a great article on the art of the double under .. http://www.endofthreefitness.com/a-ridiculously-awesome-yet-brief-guide-to-double-unders/

Though you might look more like this when you're finished..

7 RFT

7 RFT (Rounds for Time)

1 Round =

7 Push-Ups

7 Air Squats

7 Bupees

7 Sit-Ups

7 Mountain Climbers (total)

7 Supermans 

7 Step-Ups

Do 7 Rounds for time. Post results to comments.

For Air Squats, Burpees and Sit-Ups see previous posts.

Mountain Climbers:

Supermans:

Step-Ups:

If you don't have a box, check your moms basement for her old step class stepper. If you don't have luck there, just find something you step-up on like your hall steps.

50 Burpees for Time - But did you die?

50 Burpees for Time

No, you're not going to die, so just start the timer on your phone and get going. Post results to comments.

Never done a burpee? Check this out -

5 Minute AMRAP

5 minute AMRAP (As Many Rounds As Possible)

1 Round = 10 Air Squats, 10 Push-Ups, 10 Sit-Ups

Do as many rounds as possible in 5 minutes. Post results to comments.

BE SMART!! If something hurts, don't do it. If you have questions, ask! We're here to help!

Scaling - in the fitness world we believe EVERYONE can work out - it's all about scaling workouts to meet each athletes level. So, how would we scale this workout? 

1. Air Squats:

Watch this video 

If you have never done a proper squat, that's OK. Start with this:

You can follow the progressions with these guys until you look like Chris Spealer... and when you do, call us!

2. Push-Ups:

Same thing - if you don't look like this doing push-ups

Here are a few progressions to get you lookin' good!

3. Sit-Ups:

Sit-ups are sit-ups..

Good luck and let us know how you did!

Coming Soon!

The team at CF4CF wants to help get and keep you healthy. We're going to be posting work outs that well motivate you and keep you interested. Once you complete the workout, we want to hear about it! So post those times/results in the comments. Check back soon!