Here is the challenge?..

It starts on November 19th with 2 burpees.  November 20th 4 burpees and continues on adding 2 every day until Jan. 7th which will be 100 burpees!!!

The point of the challenge is to keep you engaged and doing something physical no matter where you travel or what you do.  

Here’s the kicker?.. if you miss a day, you must make up the day you missed and that days, so it will behoove you to not fall behind. When you start getting further into the challenge you don’t have to do all your burpees at once. You can spread them throughout the day.

We are doing a contest for you as well.  Take a funny picture or make a video of you doing burpees in a cool place.  

Post it to our Facebook event here!  and then tag CrossFit Hard's page by doing @crossfithard.  At the end of the challenge we will do something special for the best picture or video. 

Stay engaged.  Have fun.  Do some burpees, and don’t let your fitness fall behind this holiday season!  


WOD 0915

If you could magically gain one skill without working for it, what would it be?

Dynamic Warm-up

High Kicks, Cross High Kicks
Quad Stretch & Reach, Knee to Stomach
Walking Sampson Stretch, Inch Worms
Side Shuffle w/ Arm Swing(“moving jumping jack”)
Butt Kickers, High Knees
Skip & Reach, Backwards Skip & Reach
Single Leg Broad Jumps(alternating), Burpee Broad Jumps

Metcon (Weight)

Five sets of:
Back Squat x 5 reps
Rest 60 seconds

Single-Arm Dumbbell Row x 10 reps (5 each arm)
Rest 60 seconds

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep

CANNOT BREAK UP THE MOVEMENTS

(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)

 

THIS WEEKS BIRTHDAY SPOTLIGHT

Erica Blouin           Nov 10th

Rachel Parkhurst    Nov 12th

Sharon Terry         Nov 16th

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