Burn of the Day 7/16/13

Good morning! I used my barbell for the overhead squats. If you don't have a barbell, you can use any weights...a kettlebell, dumbbell, son, or daughter! Be creative! Or you can do squats without the added weight. Post time to comments!

Workout courtesy of www.crossfit.com

Image courtesy of www.crossfitbattlefield.com

Burn of the Day 7/15/13

3 Rounds

15 Hang Power Cleans {65, 45, or 25 lbs}

15 Burpees

Workout courtesy of www.crossfitmom.com

Image courtesy of catalyst-strong.com

Burn of the Day 7/12/13

4 Rounds For Time:

20 Pistol Squats

10 Push-ups

5 Burpees

Post time to comments!

Burn of the Day {BOD} 7/8/13

"Faith"

3 Rounds of:
Burpees
Power snatch, 20 lbs
Box jump, 18" box
Thrusters, 20 lbs
Pull-ups

Same format as CrossFit's Fight Gone Bad workout.  In this workout, you move from each of 5 stations after a minute.  This is a five-minute round from which a one-minute break is allowed before repeating.  The clock does not reset of stop between exercises.  The athlete must move to next station at the end of each minute.  One point is given for each rep.  Post score to comments!

Lots of love, Dawn

Workout courtesy of cfmamas.blogspot.com
Image courtesy of CrossFit East Sacramento

Burn of the Day {BOD} 7/5/13

Warm-up:

3-3-3-3-3

45# barbell Overhead Squats

MetCon:

Every Minute on the Minute {I love using this YouTube video timer for EMOTM workouts. It beeps every minute for 30 minutes} http://youtu.be/Y-AYC3_DbpY

5 push-ups

15 American or Russian Kettlebell Swings {35#}

Add 1 push-up each successive minute until failure

Here's a hint on kettlebell swings...your quads should not be burning. This is not a squat! Yes, you are bending your knees, but just enough to "catch" the kettlebell on the downswing. It's more of a hip thrust action to get that sucker up to overhead {American} or to shoulder or eye-level {Russian}.

American Kettlebell Swing

Russian Kettlebell Swing

Lots of love,

Dawn