Tuesday, Feb. 24, 2015

>> upcountry cameos.

A handful of our athletes did an online VA Games – Gr3en Energy Drink burpee challenge that required participants to finish 50 burpees over the barbell in under 3:00. We decided to make it interesting and provide cameo appearances in the above submissions. These videos will make your day: Look for walking lunge-dumbbell curls by Patti; an array of gymnastics by Gabby; moving muscle-ups by Frank; an owl; baby Mason; and more. Which cameos are your favorite?

Shoutout to all Upcountry athletes who completed the challenge, including Nikki and Chris, who came in with a blazing time of under 2:00; along with Coach Frank, Brett, Coach Jason, Kaikaika, Andrea, Keoni (at the fire station!), and Patti — the brave birthday girl who started it all. You folks make us proud. And you make this so much fun! We can’t stop laughing.

022415 WOD

A. Three rounds NFT:

20 consecutive double-unders (every time you miss, drop and do 1 burpee)

6 OHS with PVC in pull-up rig

4 windshield wipers

B. 9:00 EMOM

1 x snatch high pull

1 x power snatch

C. EMOM 15:00

Minute 1: Row 200/150 meters

Minute 2: 15 American kettlebell swings (53/35)

Minute 3: 10 toes-to-bar

Rest 3:00, then 2:00 ME:

Double-unders

Score is doubles

>> On-Ramp

EMOM 15:00

Minute 1: 100-meter row or un

Minute 2: 15 Russian kettlebell swings

Minute 3: 10 v-ups / sit-ups

Rest 3:00, then 2:00 ME:

Single-unders