Sunday, November 23, 2014

WOD - 11/24/14

3 Rounds for time:
Plank for 2 minutes (cumulative)
15 overhead dumbbell presses
15 reverse lunges

*Advanced: 5 Rounds for time
*Super-Advanced: 7 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).

Saturday, November 22, 2014

WOD - 11/23/14

2 Rounds for time:
20 Jumping Jacks
10 Burpees
10 Push Ups

*Advanced: 3 Rounds
*Super advanced: 3 Rounds, plus add 10 squats after pushups

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).

Friday, November 21, 2014

WOD - 11/22/14 - "Glutes, Glutes, Glutes"

3 Rounds for time
15 Squats
10 Reverse Lunges
5 Box Jumps

*Advanced: 5 Rounds for time
*Super-Advanced: 7 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).

Thursday, November 20, 2014

WOD - 11/21/14 - "Who Do"

10 Rounds for time
4 Burpees
6 Single leg bridges (each leg)
8 Squats

*Advanced: 15 Rounds for time
*Super-Advanced: 20 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).

Wednesday, November 19, 2014

WOD - 11/20/14 - "Jennifer"

6 minute AMRAP:
6 Squats
6 Push ups
6 Jumping jacks

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).

Tuesday, November 18, 2014

WOD - 11/19/14

Do anything active for 20 mins. Just think, you can burn about 100 calories in 20 minutes of most activities… burning 100 calories more per day burns approximately 10 lbs more body fat in a year. Walk, run, bike, tennis, box, swim, zumba, walk stairs, jumping jacks, etc. Post a comment to let us know what you did!

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).

Monday, November 17, 2014

WOD - 11/18/14 - "Lovin' Those Legs!"

Tabata Squats
2 min rest
Tabata Reverse Lunges (alternate legs each rep)

*Advanced: between tabata sets, rest 30 seconds, plank one minute, rest thirty seconds
*Super Advanced: between tabata sets, rest 30 seconds, pushups (AMRAP) for 1 minute, rest thirty seconds

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).