WOD - 6/1/15

For time
50 Push ups (cumulative)

* Advanced: 100 Push ups (cumulative)
* Super-Advanced: 150 Push ups (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).

WOD - 5/31/15

Walk or Run for 20 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 the WMC-MISFIT blog and the WMC-MISFIT resource page (which includes videos and workout explanations).

WOD - 5/30/15 - "Burpees Delight"

This is a very tough workout, but don’t let that dissuade you from jumping in there and doing it. Rest as needed; the challenge is to get through all the repetitions, but do work as quickly as you can without sacrificing good form.

For time:
10 Burpees (cumulative; rest as needed)
9 Burpees (cumulative; rest as needed)
8 Burpees (cumulative; rest as needed)
7 Burpees (cumulative; rest as needed)
6 Burpees (cumulative; rest as needed)
5 Burpees (cumulative; rest as needed)
4 Burpees (cumulative; rest as needed)
3 Burpees (cumulative; rest as needed)
2 Burpees (cumulative; rest as needed)
1 Burpee

*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).

WOD - 5/29/15

10 minute AMRAP
10 Push ups
10 Jumping jacks
10 Single leg bridges
10 Overhead dumbbell presses

*Advanced:  15 minute AMRAP
*Super-Advanced: 20 minute AMRAP

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 - 5/28/15 - "Leg Skunk"

10 Rounds for time
10 Reverse lunges (i.e., 5 each/leg)
5 Push ups

* Advanced:  20 Reverse lunges (i.e., 10 each/leg) and 10 Push ups
*Super-Advanced: 20 Reverse lunges and 10 Push ups x 15 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 - 5/27/15

13 minute AMRAP
13 Jumping jacks
13 Squats
13 Push ups
Run 60 seconds

*Advanced:  Add 13 Single leg bridges between push ups and run
*Super-Advanced: Include single leg bridges, but make a 20 minute AMRAP

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 - 5/26/15

4 minute tabata: Push ups
2 minute rest
4 minute tabata: Squats

*Advanced:  Same tabatas, but only 30 second rest between them
*Super-Advanced:  Add Overhead Dumbbell Press tabata to above, still with 30 seconds rest between each tabata

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 - 5/25/15

For time:
12 Squats
12 Burpees
12 Push ups
12 Knees to chest
12 Jumping jacks
12 Box jumps

*Advanced:  2 Rounds x 20 Reps
*Super-Advanced: 3 Rounds x 30 Reps

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 - 5/24/15

Walk or run on the Ravenel Bridge… distance/time is up to you.

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 - 5/23/15

4 Rounds for time
400 Meter Run/Walk
10 Dumbbell Presses
1-Minute Plank (cumulative)

* Advanced: 6 Rounds
* Super-Advanced: 8 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).

WOD - 5/22/15 - "Cardio Blast"

10 min AMRAP
7 Jumping Jacks
7 Burpees
7 Knees to Chest

*Advanced:  15 min AMRAP
*Super-Advanced: 20 min AMRAP

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 - 5/21/15 - "Low-Impact Cardio & Toning"

Click here if video doesn't load: www.youtube.com/watch?v=AoZsTarI9uA

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 - 5/19/15

3 Rounds for time:
60 Second plank (cumulative)
30 Squats
60 Second plank (cumulative)
20 Squats
60 Second plank (cumulative)
10 Squats

*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).

WOD - 5/18/15

2 Rounds for time:
10 Squats
9 Pushups
8 Reverse Lunges
7 Jumping Jacks
6 Knees to Chest
5 Overhead Dumbbell Presses
4 Box Jumps
3 Burpees
2 Dumbbell Presses
1 Minute Single Leg Bridge (30sec right/30 sec left)

*Advanced:  4 Rounds
*Super-Advanced: 6 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).

WOD - 5/17/15 - "Toning by 12s"

12 Min AMRAP:
12 Jumping Jacks
12 Squats
12 Burpees
12 Knee to Chest

*Advanced: Add 12 push ups  between burpees and knees to chest
*Super advanced: Same circuit, but increase to 15 min AMRAP

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 - 5/16/15

2 Rounds for time:
Run 90 seconds
8 Push ups
Run 60 seconds
6 Push ups
Run 45 seconds
4 Push ups
Run 30 seconds
2 Push ups

*Advanced:  3 Rounds
*Super-Advanced: 5 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).

WOD - 5/15/15

10 minute AMRAP
10 Knees to chest
10 Wall sits
10 Push ups

*Advanced:  15 minute AMRAP
*Super-Advanced:  20 minute AMRAP

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 - 5/14/15

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).

WOD - 5/13/15 - "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).

WOD - 5/12/15

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).

WOD - 5/11/15 - "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).

WOD - 5/10/15 - "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).

WOD - 5/9/15

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).

WOD - 5/8/15 - "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).

WOD - 5/7/15 - "10 x 10"

10 Rounds for time:
10 Jumping Jacks
10 Overhead Dumbbell Press
10 Box Jumps
10 Dumbbell Press

*Advanced: 15 Rounds x 15 Reps
*Super-Advanced: 20 Rounds x 20 Reps

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 - 5/6/15

13 minute AMRAP:
13 Reverse lunges
13 Overhead dumbbell presses
13 Jumping jacks

*Advanced: 17 minute AMRAP
*Super-Advanced: 21 minute AMRAP

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 - 5/5/15 - "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).

Sincere apologies for lapse in WODs

Please accept our sincere apologies for the unintended/unwitting lapse in WODs being published. We will remedy this situation immediately; when you receive this message in your inbox, it should be alongside your WOD for tomorrow (Tues, 5/5).

Now, this unintended lapse should not be used as rationale for not working out this past week! :)