Thursday, August 28, 2014

WOD - 8/29/14

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).

Apologies for the lapse in WODs!

We completely missed rescheduling new WODs. Our apologies for the oversight. Tomorrow's workout will follow this post, so let's get back at it!

Saturday, August 23, 2014

WOD - 8/24/14

For time
100 Squats (cumulative)
* Advanced: 200 Squats (cumulative)
* Super-Advanced: 300 Squats (cumulative)

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, August 22, 2014

WOD - 8/23/14

Walk or Run for 2 miles (measure and record time); rest as needed
*Advanced:  Walk or Run 4 miles
*Super-Advanced: Walk or Run 6 miles

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, August 21, 2014

WOD - 8/22/14

For time
15 Squats
15 Push-ups
15 Single leg bridges
12 Squats
12 Push-ups
12 Single leg bridges
9 Squats
9 Push-ups
9 Single leg bridges
*Advanced:  2 Rounds
*Super-Advanced: 3 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).

Wednesday, August 20, 2014

WOD - 8/30/14 - "Death by 10 Meters"

For time
You will need a countdown timer for this. There are many great app-based WOD timers that you can download to your phone. Some examples are: MyWOD, Seconds by Interval Timer, etc.

Here’s how this workout goes:

Start your timer:
  • Run 1 10-meter sprint the 1st minute (down)
  • Run 2 consecutive 10-meter sprints the 2nd minute (down & back)
  • Run 3 consecutive 10-meter sprints the 3rd minute (down, back, & down)
... continue this pattern until you’re unable to complete the number of required sprint lengths within the time allotted for that round.

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, August 19, 2014

WOD - 8/20/14

3 Rounds for time
Run 60 seconds
8 Dumbbell press
6 Squats
*Advanced:  5 Rounds
*Super-Advanced: Double everything (i.e., 8 Rounds, Run 120 seconds, 16 Dumbbell press, 12 Squats)

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).