Tuesday, September 30, 2014

WOD - 10/1/14

Walk or Run for 30 minutes (measure and record distance); rest as needed

3-2-1-Go!


Remember, if you’re opting out of this workout to rest/recover, your next workout should be the WOD for the date you start back (i.e., don’t worry about making up this workout once you resume... rest assured, it, or something similar to it, will come back around).

We invite you all to post comments on this or any of the WODs. Note, you can't start new posts on this blog, but you can leave as many comments as you'd like. We do discourage participants from posting individual "scores," as that could be discouraging to others, but feel free to post things like "I just killed that workout!"... or perhaps, "That workout just killed me!"


Remember, you have continual access to theWMC-MISFIT blog and the WMC-MISFIT resource page (which includes videos and workout explanations).

Monday, September 29, 2014

WOD - 9/30/14 - "Push Ups Delight, PLUS"

For time:
10 Push ups (cumulative; rest as needed)
10 Squats (cumulative; rest as needed)
9 Push ups (cumulative; rest as needed)
9 Squats (cumulative; rest as needed)
8 Push ups (cumulative; rest as needed)
8 Squats (cumulative; rest as needed)
7 Push ups (cumulative; rest as needed)
7 Squats (cumulative; rest as needed)
6 Push ups (cumulative; rest as needed)
6 Squats (cumulative; rest as needed)
5 Push ups (cumulative; rest as needed)
5 Squats (cumulative; rest as needed)
4 Push ups (cumulative; rest as needed)
4 Squats (cumulative; rest as needed)
3 Push ups (cumulative; rest as needed)
3 Squats (cumulative; rest as needed)
2 Push ups (cumulative; rest as needed)
2 Squats (cumulative; rest as needed)
1 Push up
1 Squat
*Advanced:  Start with 12 Reps and go to 1
*Super-Advanced: Start with 15 Reps and go to 1

3-2-1-Go!


Remember, if you’re opting out of this workout to rest/recover, your next workout should be the WOD for the date you start back (i.e., don’t worry about making up this workout once you resume... rest assured, it, or something similar to it, will come back around).

We invite you all to post comments on this or any of the WODs. Note, you can't start new posts on this blog, but you can leave as many comments as you'd like. We do discourage participants from posting individual "scores," as that could be discouraging to others, but feel free to post things like "I just killed that workout!"... or perhaps, "That workout just killed me!"


Remember, you have continual access to the WMC-MISFIT blog and the WMC-MISFIT resource page (which includes videos and workout explanations).

Sunday, September 28, 2014

WOD - 9/29/10 - "Easy Knees Kickboxing"

Below is a 9-minute easy-on-the-knees kickboxing workout. Give it a whirl!

Click here if video doesn't load: http://youtu.be/v0TziwMB3fk 

Friday, September 26, 2014

WOD - 9/28/14

7 Rounds for time:
12 Jumping jacks
12 Knees to chest
12 Push ups
*Advanced:  10 Rounds for time
*Super-Advanced: 12 Rounds for time

3-2-1-Go!

Remember, if you’re opting out of this workout to rest/recover, your next workout should be the WOD for the date you start back (i.e., don’t worry about making up this workout once you resume... rest assured, it, or something similar to it, will come back around).

We invite you all to post comments on this or any of the WODs. Note, you can't start new posts on this blog, but you can leave as many comments as you'd like. We do discourage participants from posting individual "scores," as that could be discouraging to others, but feel free to post things like "I just killed that workout!"... or perhaps, "That workout just killed me!"

Remember, you have continual access to the WMC-MISFIT blog and the WMC-MISFIT resource page (which includes videos and workout explanations).

WOD - 9/27/14

For Time

400 Meter Run
25 Burpees (rest as needed)
400 Meter Run

* Advanced: Replace with 50 Burpees
* Super-Advanced: Replace with 100 Burpees

3-2-1-Go!

Remember, if you’re opting out of this workout to rest/recover, your next workout should be the WOD for the date you start back (i.e., don’t worry about making up this workout once you resume... rest assured, it, or something similar to it, will come back around).

We invite you all to post comments on this or any of the WODs. Note, you can't start new posts on this blog, but you can leave as many comments as you'd like. We do discourage participants from posting individual "scores," as that could be discouraging to others, but feel free to post things like "I just killed that workout!"... or perhaps, "That workout just killed me!"
Remember, you have continual access to the WMC-MISFIT blog and the WMC-MISFIT resource page (which includes videos and workout explanations).

Thursday, September 25, 2014

WOD - 9/26/14

For time
This WOD has you decreasing the number of repetitions each round.

Reps/Round: 30-20-10
Squats
Overhead Dumbbell Presses
Burpees
Knees to Chest

So, you will complete 30 reps of each of the above exercises, resting as needed. You will then begin your 2nd round, where you will complete 20 reps of each exercise. Then, for your last round, you will complete 10 reps of each exercise. That's it!

*Advanced: 40-30-20-10
*Super-Advanced: 50-
40-30-20-10

3-2-1-Go!


Remember, if you’re opting out of this workout to rest/recover, your next workout should be the WOD for the date you start back (i.e., don’t worry about making up this workout once you resume... rest assured, it, or something similar to it, will come back around).

We invite you all to post comments on this or any of the WODs. Note, you can't start new posts on this blog, but you can leave as many comments as you'd like. We do discourage participants from posting individual "scores," as that could be discouraging to others, but feel free to post things like "I just killed that workout!"... or perhaps, "That workout just killed me!"


Remember, you have continual access to the WMC-MISFIT blog and the WMC-MISFIT resource page (which includes videos and workout explanations).

Wednesday, September 24, 2014

WOD - 9/25/14 - Partner WOD!

3 Rounds for time
This WOD is a partner workout, so grab a workout buddy and get to it. Here’s how it works…

Partner 1 (pacer):
20 Box jumps
20 Push ups

Partner 2:
Running in place (or treadmill, if available)

Partner 1 starts with box jumps and push ups while Partner 2 runs in place (or on a treadmill). When Partner 1 completes her/his 20 box jumps and 20 push ups, Partners 1 and 2 switch stations… i.e., Partner 2 begins the 20 box jumps and push ups while Partner 2 runs. Each partner completing both stations constitutes 1 complete round.

*Advanced:  5 Rounds
*Super-Advanced: 7 Rounds

3-2-1-Go!


Remember, if you’re opting out of this workout to rest/recover, your next workout should be the WOD for the date you start back (i.e., don’t worry about making up this workout once you resume... rest assured, it, or something similar to it, will come back around).

We invite you all to post comments on this or any of the WODs. Note, you can't start new posts on this blog, but you can leave as many comments as you'd like. We do discourage participants from posting individual "scores," as that could be discouraging to others, but feel free to post things like "I just killed that workout!"... or perhaps, "That workout just killed me!"


Remember, you have continual access to the WMC-MISFIT blog and the WMC-MISFIT resource page (which includes videos and workout explanations).