Hiney Burn
For time:
Complete a 400m Walking Lunge
*Every 2 minutes complete 3 burpees
Meet your coach at the whiteboard!
SOCIAL WELLNESS CHECK-IN
Check in with someone you haven't talked to in a while. Who might that be for you?
Join our FB group CFAPEX FRIENDS to stay even more connected to the Apex Community
LOG YOUR total TIMES and DISTANCES here
SPREAD SOME CHEER FOR HEALTHCARE WORKERS
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Attention 9am Class Members
Join Coach Lou and Coach Tanya Tuesday March 24th at 9am to check in with your coffee crew!
Spread the word and share the link below to all 9amers!
One Drive- Add your Videos and Pictures Here: https://onedrive.live.com/?authkey=%21AFCjkzbqxplOIns&id=37AD1E1CA9BAF91F%2148520&cid=37AD1E1CA9BAF91F
Send us your AT HOME WODS pictures/ videos or post in CF Friends (FB)
Elishia and Mary Lou
*For a specific scale, help for workouts or individual assistance to keep you on track with goals email us and we'll be happy to talk!
Tanya- tanya@crossfitapex.com
Josh- wagnerpe24@gmail.com
Keith- keithbusssom@gmail.com
24 comments:
yeah, I have a comment . . . that I will keep to myself.
For each of you that complete this workout today add one mile to your marching madness score and please submit on the form. Good luck and have a great day!
Afew scaling options
1. box step-ups instead of lunges
2. in place reverse lunges
3. consider a five round or 10 round workout with a short run 100-300m between a set number of lunges 15-30 reps
Also One step is equal to approximately 1 m equaling 400 steps 😋
23:06
24:46
19:03
17:30
*done with a 20# vest in lane 4 of the Indian Crest track. 423 meters.
Did anyone know that you add 25 feet or 7.7 meters/lap for every lane you move outside of lane 1?
Also:
400 m walking recovery w/out vest
1 mile run strong w/out vest (7:15)
400 m walking recovery w/out vest
4x400 w/ vest (200m walk/200m run hard <:40)
18:40
That was one long loop, especially after biking and running earlier
I scaled the workout to 200m since I had done several other WODs today and would like to walk tomorrow!
200m = 9:32
This still has my buns on fire!!!! 13:18
We ran and did a partner workout then too and went for a nice walk to enjoy some sun today : )
I hope everyone is doing well and staying healthy! Missing everyone!
Beast 💪🏻
17:22
5 push ups
Unfortunately, we weren't stopped by any cops telling us to get home, so we got to the Indian Crest Track and did the WOD.
21:29, cooper was probably 11:45--he said he was finished before the 6th set of burpees. Lauren was probably 18 something and ended with "I'm never doing that wod again."
13:07
Josh and Tanya did yesterday's 15min AMRAP
Josh 9+19 115# Josh 5k am row
Tanya 8+15 95# Tanya 3k am row
Family Walk 15 min :)
Class WOD
25:17 with 14# DB
Jenn was 12:23 200m BW Lunges
We did planks after
Great day to be out !
Keep Moving Forward !
14:41
+ 2 miles of running
Also went for a bike ride when I got home and now my legs feel like jello
16:29
23:57
400 box step ups, 20”
3 burpees every 2 minutes
10 minute ab work
10-1 WOD
7:08
Straight leg situps
35 minutes of yoga
20:38 with a 10# vest
Then took a dog for a walk to make sure my legs still worked and keep the blood flowing.
John S
18 min
Michelle S
15:50 min
BRUTAL.
Kristin Rogers - 17:45
Tanya 13:43
Josh 10:40
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