CrossFit workouts are intense and require you to push your self to your max. This workout is done for time and you can do it as a team or in tandem with only two people. Get ready to sweat, bring the intensity and push your team mate to do the same.

Each team takes EVERY OTHER LINE (I’ve indicated T1 and T2 for teams 1 & 2) and the workout is done for time.

HEL-KEL CrossFit Workout Routine:

Lanced Armstrong doing a Kettlebell Swing

T1:  RUN 400M
T2:  21KB SWINGS
T1: 2 ROPE CLIMBS
T2: 400M RUN

T1:  21KB SWINGS
T2:  2 ROPE CLIMBS
T1:  RUN 400
T2:  30 WALL BALLS

T1:  30 BOX JUMPS
T2:  400M RUN
T1:  30 WALL BALLS
T2:  30 BOX JUMPS

T1:  ROW 500M
T2:  21 KB SWINGS
T1:  2 ROPE CLIMBS
T2:  500M ROW

T1:  21 KB SWINGS
T2:  2 ROPE CLIMBS
T1:  ROW 500M
T2:  30 WALL BALLS

T1:  30 BOX JUMPS
T2:  500M ROW
T1:  30 WALL BALLS
T2:  30 BOX JUMPS

*KB = Kettlebell swings
*ROPE CLIMBS = If you can’t do rope climbs, then do 20 pull ups (use band if needed)

Good luck and post your time and results!! Thanks Karen for a great workout!

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This workout is best done outside on the track, but a treadmill can also be used.

Warm up: 400 meters jog (1 lap around the track), 20 push ups, 20 mountain climbers, 20 triceps dips (if outside use the curb)

Partner Workout Routine:

- 400 meters run/sprint; 200 jog and 200 sprint (half track jog, half track sprint)
- 25 push ups after each 400 meters
- then 400 meters; lunge straight way and jog curbs
- repeat the sets
- Do this workout together with your partner; run, jog and sprint, then complete the push ups and lunges together.
- Do as many rounds as quickly as possible in 25 minutes.

Encourage and motivate your partner to keep moving! How many rounds did you do? Post your score below…

‘Semper Fi’; Semper Fidelis is Latin for “Always Faithful” and is the motto of the United States Marine Corps.

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Warm up:
- Brisk walk or jog for 6 minutes

Endurance Run Workout:

- Run 3 minutes (70-80% of your max) at 1.5 – 2.5% incline
- Brisk walk 3 minutes at 10 to 15% incline
- Side steps/hops for 3 minutes; 1 and 1/2 min on both sides at 3.o% incline
- Jog 3 minutes (50% of your max) at 5 to 6.0% incline for a total of 1 mile (repeat if needed)

- Run 3 minutes (80-90% of your max) at 1.5 – 2.5% incline
- Brisk walk 3 minutes at 10 to 15% incline
- Side steps/hops for 3 minutes; 1 and 1/2 min on both sides at 3.o% incline
- Jog 3 minutes (60% of your max) at 5 to 6.0% incline for a total of 1 mile (repeat if needed)

- Rules; no hands/ no holding on! Time yourself and post your results! Beginners, modify and scale the speed and incline if needed.

Word today:  Diversity “We have become not a melting pot but a beautiful mosaic. Different people, different beliefs, different yearnings, different hopes, different dreams.” – Jimmy Carter

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Warm up: jog 800 meters (or 2 laps at 50%), 20 air squats, 20 push ups, 20 knees to elbows, then run 400 meters at 60%

Sprint Workout Routine:

- Most of you will be using a treadmill, but if you have that dreaded hill in your neighborhood, back yard or by your club, use it!

- 400 meters or 1 lap at 10% elevation & as fast as you can go – your max! The rest period will be for 3 minutes with the elevation at 0% incline and a fast walking pace.

- repeat this 7 times!

- These are max effort sprints so please make sure you are really warmed up before going 90 – 100%.  If you are using a treadmill record your time at the end of the 7th sprint, you don’t need to add the 3 minute rest.

Thought for Today:  Friendship, what does that mean to you?

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Core strength helps to protect our back, keep us strong and prevent injuries both on and off the job!

Warm up: Jog 1 mile at low to moderate intensity or 12 minutes of elliptical at moderate intensity.

Cardio Interval: 20 minutes on the treadmill at higher intensity

- Advanced; run at 7.0 pace or higher and incline at least 3.5
- Intermediate; run at 6.0 pace or higher and incline at least 2.5
- Beginner; jog at 5.0 pace or higher and incline at least 1.5
*if restricted from running, then elliptical for total of 21 minutes at high intervals for 6 min with short rest periods (low intensity) for 1 min then repeat 3 times*

Cool down: 6 minutes on the treadmill at a 4 pace (fast walk) and 6+ incline, or highest possible at a fast pace walk

Ab Workout:
- 2 minute  planks (1minute for beginners)
- side plank, 10 lifts on each side
- 10  hanging pikes
- 30 second mountain climbers
- 30 second scissor kicks
- repeat 4 times at high intensity (beginners 3 times)

Cool down -- ab stretch

Thought for Today: “Pain is weakness leaving the body”
“In my law enforcement training, I used to hear this over and over from my Drill Sergeants, ‘Pain is weakness leaving the body’. It didn’t take me long to really grasp what that meant! Pain truly is weakness leaving the body; the pain you feel in training is no fun, but you can handle it and you will grow from it, emotionally and physically.  After progressive overload in your workouts, you will find you can take a whole lot more! So don’t give up! Keep striving towards your fitness goals.” -- Joy Booker

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As a San Francisco 49er fan myself, this image known as ‘The Catch’ brings back good memories of the NFC Championship game on January 10, 1982 and the win by Dwight Clark.

With less than a minute left, the 49ers were down one touchdown and an extra point away from taking the game from the Dallas Cowboys. Six yards from the end zone Joe Montana took the snap, rolled right and as he was being charged by the defense, sent the ball to the back of the end zone where the secondary receiver, Dwight Clark, leaped higher than he ever had or ever would again, snatched the high pass, briefly lost control, regained it . . . and then we all witnessed… touchdown!

This football moment also reminds me of what my old coach used to say:
“Fatigue Makes Cowards Of Us All”

Warm up: jog 400 meters, 50 sit ups, 25 pull ups

Workout:

- 2 minutes of burpees

- Run 200 meters do 30 push ups

- Broad Jumps 200 meters, do 30 push ups

- Do this cycle 4 times as fast as you can and post your time! Beginners scale as needed. (example: cut cycles in half or reps in half)

After this workout I want you to repeat what my old coach used to say…: “Fatigue Makes Cowards Of Us All!”

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Want sexy long looking legs?  In this leg workout, we will tone and strengthen all the muscles in the leg by the leg exercises plus keep your heart rate up in fat burning mode by running and then lengthen the muscles by a thorough lower body stretch.

Don’t worry guys, you can do this workout too for your body weight workout day.

Warm up: jog 400 meters (or 1 lap around track) 2 one minute planks

Workout Routine:
- 50 air squats
- Run 1 mile
- 50 jumping lunges
- Run 1 mile
- 50 jumping squats
- Run 1 mile
- 50 lunges
- Run 1 mile
- You will complete a total of 20 reps and 4 miles. Don’t give up! Post your time
Advanced = double the leg reps to 100
Beginner = decrease the reps to 30 and decrease the runs to .5 mile
- make sure you take about 20 minutes to stretch your legs; hamstrings, quads, inner thighs and calves for flexibilty.

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