17 Aug Workout

A more traditional workout for this week. 
-100 Pull ups
-200 Push ups
-300 Sit ups
-400 Corchina Squats

Fastest time wins.  You can break up the individual exercises any way you want.  Pull ups - kipping is allowed. Push ups should be "mud-pup" or "crossfit" style.  This means that you go down until your chest is on the ground, lift both hands off the ground and then push back up to the leaning rest.  Sit ups are in accordance with PFA regulations.  Corchina Squats are full depth squats like the workout two weeks ago.

Good Luck

10 Aug Workout "Beagle Challenge

With your bodyweight on your back perform 1 squat every 30 seconds. The weight should not leave your back for the duration of the workout. Time stops when you rack the weight or fail to get a rep.

Longest time wins.

Good luck!

03 Aug Workout Cocorinha

Sorry for the late post everyone!

This weeks workout is Cocorinha squats.

In 7.5 minutes perform as many as possible. Most reps wins. 

This workout will build incredible power and springiness in to your legs....after the initial soreness wears off.

Hears a link and some more info on the Cocorinha squat.
http://www.northatlanticbooks.com/images/158394141XE.jpg
Basically, from a standing position legs slightly apart - squat but make it a low one akin to an 'asian squat' or bodyweight squat put your arms between your legs as you squat all the way down. Then stand..thats 1. Heels up or down, your choice, either are acceptable.