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HOMESCHOOL WOD #13 (4/9/20)

Athlete Sidney Jones working on handstand walks on the beach “social distancing” at the best spot in the world!

WOD Fact: This Memorial WOD was created to honor 15 fallen US Marines and one Navy Corpsman who were involved in a KC-130 crash in Mississippi on July 10, 2017. Six of the Marines and the sailor were from an elite Marine Raider battalion at Camp Lejeune, NC

“MARINE 16” (Map out 20 Meters for this one) Eight 2-Min AMRAPS in 16 Min:

From 0:00 – 2:00 ~20 Meter Sprint then 16 Burpees until time expires.

From 2:00 – 4:00 ~  20 Meter Sprint then 16 Pushups over and over until this 2 min expires.

From 4:00 – 6:00 ~ 20 Meter Sprints then 16 Air Squats

From 6:00 – 8:00 ~ 20 Meter Sprints then 16 Mountain Climbers

From 8:00 – 10:00 ~ 20 Meter Sprints then 16 Jumping Jacks

From 10:00 – 12:00 ~ 20 Meter Sprints then 16 Jumping Lunges (scale to reverse lunges)

From 12:00 – 14:00 ~ 20 Meter Sprints then 15 High Knees (scale High Knees to step ups)

From 14:00 – 16:00 ~ 20 Meter Sprints then 16 Tuck Jumps (scale to Jumping Jacks)

 

“MARINE 16” (Map out 20 Meters for this one) Eight 2-Min AMRAPS in 16 Min:

From 0:00 – 2:00 ~20 Meter Sprint then 16 Burpees until time expires.

From 2:00 – 4:00 ~  20 Meter Sprint then 16 Pushups over and over until this 2 min expires.

From 4:00 – 6:00 ~ 20 Meter Sprints then 16 Air Squats

From 6:00 – 8:00 ~ 20 Meter Sprints then 16 Mountain Climbers

From 8:00 – 10:00 ~ 20 Meter Sprints then 16 Jumping Jacks

From 10:00 – 12:00 ~ 20 Meter Sprints then 16 Jumping Lunges (scale to reverse lunges)

From 12:00 – 14:00 ~ 20 Meter Sprints then 15 High Knees (scale High Knees to step ups)

From 14:00 – 16:00 ~ 20 Meter Sprints then 16 Tuck Jumps (scale to Jumping Jacks)

“MARINE 16” (Map out 20 Meters for this one) Eight 2-Min AMRAPS in 16 Min:

From 0:00 – 2:00 ~20 Meter Sprint then 16 Burpees until time expires.

From 2:00 – 4:00 ~  20 Meter Sprint then 16 Pushups over and over until this 2 min expires.

From 4:00 – 6:00 ~ 20 Meter Sprints then 16 Air Squats

From 6:00 – 8:00 ~ 20 Meter Sprints then 16 Mountain Climbers

From 8:00 – 10:00 ~ 20 Meter Sprints then 16 Jumping Jacks

From 10:00 – 12:00 ~ 20 Meter Sprints then 16 Jumping Lunges (scale to reverse lunges)

From 12:00 – 14:00 ~ 20 Meter Sprints then 15 High Knees (scale High Knees to step ups)

From 14:00 – 16:00 ~ 20 Meter Sprints then 16 Tuck Jumps (scale to Jumping Jacks)

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HOMESCHOOL WOD #12 (4/8/20)

Coach Dave and his Family getting in their “Mulch WOD” at home.

Fun Fact: Coach KJ’s Favorite # is 8, how ironic!

Join us at 9am LIVE on Facebook for an 8 Min/8 Reps of 8 Movements WOD! Lets do this together! Log In to our Facebook Page for the LIVE WOD!

In honor of today being the 8th lets do a fun Crazy 8’s Workout:

8 Min AMRAP or for you “over achievers” go for 8 Rounds of this!

8 Step Ups

8 Dips

8 In/Outs

8 HSPU’s scale to Pike Push Up

8 Mountain Climbers

8 Pistols or Scale to Squats

8 Lateral Lunges

8 Burpees

In honor of today being the 8th lets do a fun Crazy 8’s Workout:

8 Min AMRAP

8 Step Ups

8 Dips

8 In/Outs

8 HSPU’s scale to Pike Push Up

8 Mountain Climbers

8 Pistols or Scale to Squats

8 Lateral Lunges

8 Burpees

In honor of today being the 8th lets do a fun Crazy 8’s Workout:

8 Min AMRAP

8 Step Ups

8 Dips

8 In/Outs

8 HSPU’s scale to Pike Push Up

8 Mountain Climbers

8 Pistols or Scale to Squats

8 Lateral Lunges

8 Burpees

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HOMESCHOOL WOD #11 (4/7/20)

Athlete Tricia Staab with her “odd object”!

Join us today in taking on “TRY IT TUESDAY”. Don’t get overwhelmed with the task at hand, just do it…one thing at a time until your done! Send pics and videos and motivate others!

Look for a LIVE WORKOUT by Coach KJ tomorrow.

TRY IT TUESDAY (don’t get overwhelmed just go for it)

50 Jumping Jacks/20 Crunches/30 Squats/15 Up and Down Planks/1 Min Wall Sit

10 Burpees/20 Bicycle Crunches/30 Lunges/40 Sit Ups/15 Squats/10 Push Ups/1 Min Wall Sit

50 Jumping Jacks/15 Bicycle Crunches/15 Burpees/40 Mountain Climbers/ 1 Min Wall Sit

25 Jumping Jacks/1 Min Plank Hold/50 High Knees/25 Sumo Squats/1 Min Wall Sit

25 Jumping Jacks/25 Flutter Kicks/25 Push Ups/15 Burpees/15 Squats/1 Min Wall Sit

TRY IT TUESDAY (don’t get overwhelmed just go for it)

50 Jumping Jacks/20 Crunches/30 Squats/15 Up and Down Planks/1 Min Wall Sit

10 Burpees/20 Bicycle Crunches/30 Lunges/40 Sit Ups/15 Squats/10 Push Ups/1 Min Wall Sit

50 Jumping Jacks/15 Bicycle Crunches/15 Burpees/40 Mountain Climbers/ 1 Min Wall Sit

25 Jumping Jacks/1 Min Plank Hold/50 High Knees/25 Sumo Squats/1 Min Wall Sit

25 Jumping Jacks/25 Flutter Kicks/25 Push Ups/15 Burpees/15 Squats/1 Min Wall Sit

TRY IT TUESDAY (don’t get overwhelmed just go for it)

50 Jumping Jacks/20 Crunches/30 Squats/15 Up and Down Planks/1 Min Wall Sit

10 Burpees/20 Bicycle Crunches/30 Lunges/40 Sit Ups/15 Squats/10 Push Ups/1 Min Wall Sit

50 Jumping Jacks/15 Bicycle Crunches/15 Burpees/40 Mountain Climbers/ 1 Min Wall Sit

25 Jumping Jacks/1 Min Plank Hold/50 High Knees/25 Sumo Squats/1 Min Wall Sit

25 Jumping Jacks/25 Flutter Kicks/25 Push Ups/15 Burpees/15 Squats/1 Min Wall Sit

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HOMESCHOOL WOD #10 (4/6/20)

Get outside and enjoy another beautiful day outside the box. Stay positive, stay focused and lets keep motivating one another through video and pics of your activities! Thank you CFOIB Athletes for your support and patience and unity. CFOIB DOORS WILL OPEN ASAP I PPROMISE YOU THIS! Love, Coach KJ

SYLB WORKOUT 1 if you are playing along:

Light Equipment Option:

Complete as many rounds as possible in 10 minutes of:

10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm

♀ 35-lb. DB ♂ 50-lb. DB

OR

Bodyweight HOMESCHOOL WOD #10:

Run 800 Meters

4 Rounds of

25 Squats / 10 Plyo Push Ups

Run 800 Meters

 

Light Equipment Option:

Complete as many rounds as possible in 10 minutes of:

10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm

♀ 35-lb. DB ♂ 50-lb. DB

OR

Bodyweight HOMESCHOOL WOD #10:

Run 800 Meters

4 Rounds of

25 Squats / 10 Plyo Push Ups

Run 800 Meters

Light Equipment Option:

Complete as many rounds as possible in 10 minutes of:

10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm

♀ 35-lb. DB ♂ 50-lb. DB

OR

Bodyweight HOMESCHOOL WOD #10:

Run 800 Meters

4 Rounds of

25 Squats / 10 Plyo Push Ups

Run 800 Meters

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4/5/20 REST DAY

Take to day to REST! UNLESS……you didn’t get one of your assignments done this week.

Today WE REST! UNLESS…….you missed a Homeschool WOD this week. Then you have make up work to do!

SEE YOU MONDAY!

Today WE REST! UNLESS…….you missed a Homeschool WOD this week. Then you have make up work to do!

SEE YOU MONDAY!

Today WE REST! UNLESS…….you missed a Homeschool WOD this week. Then you have make up work to do!

SEE YOU MONDAY!

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HOMESCHOOL WOD #9 (4/4/20)

Take time today to get outside and enjoy the fresh air as you do HOMESCHOOL WOD #9. Keep the pics and videos coming please. You never know when what you do may motivate someone else!

Minimal Equipment Day: 1 Dumbbell and you! Sub Dumbbell for sandbag or other weighted object!

1 Min Max Stair Climb (take one minute and move up and down steps you have access to like porch, bleachers, frog)

3 Rounds of

30 Single Arm Alternating DB Snatches

30 Push Ups

Immediately into ……..

2 Rounds of:

50 SA DB SQUATS ( hold on right for 25 and on left for 25 reps…hang by side, up on shoulder or overhead)

50 DB Sit-Ups

Immediately into 1 Mile Run with DB (optional to drop the dumbbell)

 

 

Minimal Equipment Day: 1 Dumbbell and you! Sub Dumbbell for sandbag or other weighted object!

1 Min Max Stair Climb (take one minute and move up and down steps, porch, bleachers, frog)

3 Rounds of

30 Single Arm Alternating DB Snatches

30 Push Ups

Immediately into ……..

2 Rounds of:

50 SA DB SQUATS ( hold on right for 25 and on left for 25 reps…hang by side, up on shoulder or overhead)

50 DB Sit-Ups

Immediately into 1 Mile Run with DB (optional to drop the dumbbell)

Minimal Equipment Day: 1 Dumbbell and you! Sub Dumbbell for sandbag or other weighted object!

1 Min Max Stair Climb (take one minute and move up and down steps, porch, bleachers, frog)

3 Rounds of

30 Single Arm Alternating DB Snatches

30 Push Ups

Immediately into ……..

2 Rounds of:

50 SA DB SQUATS ( hold on right for 25 and on left for 25 reps…hang by side, up on shoulder or overhead)

50 DB Sit-Ups

Immediately into 1 Mile Run with DB (optional to drop the dumbbell)

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