Final CrossFit Friday Challenge!

Good Morning Girls!

Wow! Can you believe it's our final CrossFit challenge of the summer?! You have much to celebrate this summer by training intensely and consistently. Kati and I are proud of each of you, and we are excited to see how much stronger you have all gotten, as well as the endurance you've gained. I'm confident we'll be prepared for our season!

Today's WOD is going to be "Annie." It seemed to be a favorite, and it's a quick hitter. You should have two previous posts/times for this workout. Here it is:

"Annie"
50-40-30-20-10
Double-Unders and Sit-Ups

Just to recap:
You do 50 Double-Unders, then 50-sit-ups
Repeat for 40 reps of each exercise
Then 30...20...10 of each exercise.
You end up doing 150 reps of Double-Unders and 150 reps of sit-ups when done.

Remember to "Finish The Race!"
1 Corinthians 9:24: Do you not know that in a race all of the runners run, but only one gets the prize? Run in such a way as to get the prize.'

Kati and I can't wait to see all of you...have a great workout and weekend!

Get Better Today!
Coach Pancho

CrossFit Friday Challenge Week#11 - Countdown WOD #3

Hello Team!

I know many of you are wondering why I haven't posted yet...and cursing Panch, so...I have no good excuse. Please have some grace for me today.I just keep mixing up my days. I always think it's Thursday!

Nonetheless, here's today's WOD, which you did earlier this summer. It's our countdown WOD:
Burpees, push-ups and sit-ups
10-9-8-7-6-5-4-3-2-1
Last time we substituted sit-ups for double-unders, which I recommend doing again so you can compare your times. Plus, I know many of you are trying to improve at double-unders.

Please feel free to do this workout later today or tomorrow if it works better. It's a quick hitter and should be done in 10-15 minutes or less.

Get after it today! I owe you all a favorite drill when we start practice.
 Finish The Race!
Coach Pancho