Monday, February 29, 2016

WOD - 3/1/16

3 Rounds for time
Run 60 seconds
8
Dumbbell Presses
6
Squats

*Advanced:  5 Rounds
*Super-Advanced: Double everything (i.e., 8 Rounds, Run 120 seconds, 16
Dumbbell Presses, 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).

Sunday, February 28, 2016

WOD - 2/29/16

3 Rounds for time:
15
Box Jumps
15
Push Ups
15
Knees to Chest

*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).

Saturday, February 27, 2016

WOD - 2/28/16

For time
50 Push Ups (cumulative)

* Advanced: 100
Push Ups (cumulative)
* Super-Advanced: 200
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).

Friday, February 26, 2016

WOD - 2/27/16

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).

Thursday, February 25, 2016

WOD - 2/26/16 - "Burpees Delight, 2.0"

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).

Wednesday, February 24, 2016

WOD - 2/25/16

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).

Tuesday, February 23, 2016

WOD - 2/24/16 - "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).

Monday, February 22, 2016

WOD - 2/23/16

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).

Sunday, February 21, 2016

WOD - 2/22/16

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 Presses 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).

Saturday, February 20, 2016

WOD - 2/21/16

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).

Friday, February 19, 2016

WOD - 2/20/16

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).

Thursday, February 18, 2016

WOD - 2/19/16 - "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).

Wednesday, February 17, 2016

WOD - 2/18/16 - "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).

Tuesday, February 16, 2016

WOD - 2/17/16

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).

Monday, February 15, 2016

WOD - 2/16/16

4 minute tabata: Wall Sits (i.e., hold for 20 seconds; rest for 10 seconds)
2 minute rest
4 minute tabata:
Dumbbell Presses

*Advanced:  Add a 4 minute tabata:
Push Ups
*Super-Advanced: Add another 4 minute tabata:
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).

Sunday, February 14, 2016

WOD - 2/15/16

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).

Saturday, February 13, 2016

WOD - 2/14/16 - "Toning by 12s"

12 Min AMRAP:
12
Jumping Jacks
12
Squats
12
Burpees
12
Knees 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).

Friday, February 12, 2016

WOD - 2/13/16

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).

Thursday, February 11, 2016

WOD - 2/12/16

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).

Wednesday, February 10, 2016

WOD - 2/11/16 - "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).

Tuesday, February 9, 2016

WOD - 2/10/16

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

*Advanced: 3 Rounds
*Super advanced: 3 Rounds, plus add 10
Squats after Push Ups

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, February 8, 2016

WOD - 2/9/16

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).

Sunday, February 7, 2016

WOD - 2/8/16 - "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).

Saturday, February 6, 2016

WOD - 2/7/16

Just 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).

Friday, February 5, 2016

WOD - 2/6/16 - "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,
Push Ups (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).

Thursday, February 4, 2016

WOD - 2/5/16 - "10 x 10"

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

*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).

Wednesday, February 3, 2016

WOD - 2/4/16

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).

Tuesday, February 2, 2016

WOD - 2/3/16 - "The Ripple Effect"

2 Rounds for time:
10
Squats
9
Push Ups
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 Bridges (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).

Monday, February 1, 2016

Please excuse the lapse in WODs! We're back on track now.

WOD - 2/2/16 - "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).