WOD 2 8/21

Warm up
run 250 m
3 round of
10 good mornings
10 push ups
10 crunches
10 squats

WOD:
10 rounds for time
sprint 100 m
10 squats
sprint 100 m
10 burpees (demo video)
rest 30 seconds

Post in comments your name and your time for completion

WOD 4 8/28

Warm up
run 250 m
then 3 rounds of
10 lunges (per leg)
10 push ups
10 v ups
10 good mornings

WOD:
AMRAP 20 minutes
3 burpees
6 pushups
9 squats

WOD 3 8/26

warm up:
run 250 m
3 rounds of
10 squats
10 v ups
10 supermans (demo video) hold each for a count of 3
10 push ups

WOD:
mini filthy fifty for time
50 lunges (25 per side)
50 push ups
50 crunches
50 squats

Post in comments your name and your time for completion

Workout of the Day (WOD) 1 8/19

Warm up:
run 250 m
then 3 rounds of:
10 push ups
10 v ups (demo videohttp://www.youtube.com/watch?v=w68NBJc4oa0)
10 walking lunges per foot

WOD:
3 rounds for time:
run 300 m
20 wall balls (demo video)
10 push ups

Post in the comments your name and how long it took to complete all 3 rounds

Baseline workout - 8/14

This will be your first workout so that you and I have a basis of where you are starting physically.  We will revisit this workout every 6 weeks to track your fitness progress.

Warm up:
run 400 m (1 lap around the track)
followed by 3 rounds of:
10 push ups
10 crunches
10 good mornings (demo video - put your hands behind your head if you do not have access to a weight bar)
10 squats (make sure your hip crease goes below your knees)

Work out:
10 min AMRAP (as many rounds as possible) of
20 squats
15 crunches
10 push ups

followed by a 1 mile run as fast as possible

Post in the comments your # of rounds (plus any additional movments if applicable) as well as your mile time - be sure to include your name!
For example:  If I had completed 5 full rounds plus the squats and 7 crunches of my 6th round and a 12 min mile, I would post it as Coach Cosgrove: 5 + 27/12 min

Welcome to Bootcamp!

This blog is meant to serve as a workout listing for my cheerleaders as well as anyone else who happens to stumble upon it.  The workouts are based on a CrossFit format and are created to be quick and efficient and hopefully will provide a challenge for any fitness level.  There will be three workouts a week set to be done on  a Mon/Wed/Sat schedule to fit in with our cheer schedule, but you can do these workout whenever you'd like.  I will post the workouts the night before to provide a preview before we get into it.  The Saturday workout is set up to be done on your own so it will not require any additional equipment.