29 March Workout "Ramona"

Here is this week's workout from the Djibouti North Parallel Crossfit group.  Fastest time wins!

70 jumping squats (1 count = air squat until thighs and butt parallel to deck, push off ground and jump)

60 v-ups (1 count = laying on your back, arms stretched out above you, elevate arms and legs to touch one another)

50 burpees

40 box jumps ( min 24")

30 4-count flutter kicks

20 hiccups (half a burpee -  fall to ground, push up, bring feet to hands go back to ground; this counts as one)

Good luck!

22 March Workout

In the spirit of the Navy's upcoming PFA...

For time:
run 1/4 mile
50 push-ups
60 sit-ups
run 1/2 mile
40 push-ups
50 sit-ups
run 3/4 mile
30 push-ups
40 sit-ups
run 1 mile
20 push-ups
30 sit-ups

Push-ups and sit-ups are Navy standard.

Good luck!

15 March Workout "Tabata Something Else"

It has been awhile since I was able to post a workout.  Here is a fun one!
 
8 rounds of each exercise (complete 8 rounds before going to the next exercise).  Here is the order:
 
Pull-ups (make sure chin goes above bar)
Push-ups
Sit-ups (Navy style)
Air Squats (go down until 90 degrees)
 
1 round equals 20 second of work, followed by 10 seconds of rest.  Therefore each set of exercises will take 4 complete minutes.  Total workout time will be 16 minutes. 
 
Clock is continuous.
 
Count your repitions continously.
 
Whoever has the most TOTAL reps, wins.
 
Good luck!