Warm Up: run 1/4 mile or bike 1/2 miles or row 500m followed by:
3 rounds of: 10 pull ups; 10 push ups; 10 parkour squats; 10 sit ups

WOD 575

etudiant:
50 burpees for time.

avancee:
100 burpees for time.

traceur:
100 burpee pull-ups for time. (If you do not have a pull up bar available, perform a “precision burpee” instead. A precision burpee just adds a short broad jump to the end of each burpee. So instead of jumping up to grab the pull-up bar, you would jump forward 5 to 6 feet. If you have any questions, hit up the comments!)

Post time to comments.

Cool Down
50m reverse quadrupedal movement x 3.

Warm Up: run 1/4 mile or bike 1/2 miles or row 500m followed by:
3 rounds of: 10 pull ups; 10 push ups; 10 parkour squats; 10 sit ups

WOD 571

etudiant:
50 burpees for time.

avancee:
100 burpees for time.

traceur:
100 burpee pull-ups for time. (If you do not have a pull up bar available, perform a “precision burpee” instead. A precision burpee just adds a short broad jump to the end of each burpee. So instead of jumping up to grab the pull-up bar, you would jump forward 5 to 6 feet. If you have any questions, hit up the comments!)

Post time to comments.

Cool Down
50m reverse quadrupedal movement x 3.

Warm Up: run 1/4 mile OR row 250m OR bike .5 miles.

3 rounds of: 25m quadrupedal movement, 10 push ups, 10 pull ups/jumping pull ups, and 10 isuckatthis**

**perform a movement that you suck at. If it is already in the warm up, then perform 15 repetitions of that movement instead of 10. For instance, if I suck at sit ups, and there are sit ups in the warm up, I’ll do 3 rounds of 15 instead of 3 rounds of ten. If I suck at handstand push ups, I’ll perform 3 rounds of 10 handstand push ups (or their progression) and add that to the warm up.

WOD 547

étudiant:
3 rounds for time of:

10 burpees
10 push ups
10 sit ups
25m quadrupedal movement

avancée
5 rounds for time of:

10 burpees
10 push ups
10 sit ups
25m quadrupedal movement

traceur
5 rounds for time of:

15 burpees
15 push ups
15 sit ups
50m quadrupedal movement

Post time to comments.

Please take time today to celebrate the sacrifices made by our Veterans, in both war and peace. Originally, Veteran’s Day was Armistace Day, which celebrated the end of WWI. Back then, the world thought that war would never again occur on such a scale. Since then, American soldiers have fought bravely in several conflicts.

Today isn’t only a time to remember the past Veterans, but also those who are currently members of our Armed Forces. Never forget that:

It is the Soldier, not the reporter,
Who has given us freedom of the press.

It is the Soldier, not the poet,
Who has given us freedom of speech.

It is the Soldier, not the organizer,
Who has given us the freedom to demonstrate.

It is the Soldier,
Who salutes the flag,
Who serves beneath the flag,
And whose coffin is draped by the flag,
Who allows the protestor to burn the flag.

Father Dennis Edward O’Brian, USMC (often incorrectly attributed to Charles M. Province)

Thank you so much to all Veterans – past, present and future – for your service, your dedication and your sacrifice. We are eternally in your debt.

Special thanks to all those airmen, soldiers, Marines and sailors that enjoy our programming. If y’all ever need anything, please do not hesitate to ask.

Sorry for the lack of new posts lately, but it has been an extremely hectic week. As it is now over, you can look forward to your daily updates.

Cheers!