Workout of the Day (WOD)

Sunday 11/18/12

Apple Cup WOD!!!!! Don't forget Sunday the WOD starts......starts at 9am so show up early to warm up and get your team psyched!!!!  The UW Team had a last minute replacement, Emily is not feeling well so Noelle P. stepped in to take her place.  Don't forget most team spirit from the participants and fans will receive points towards their team.  Come out loud and proud!  Also for fun an independant team is trying to get together.  If you're interested let us know and show up tomorrow ready to hit it.

Reminder, here are the workouts:

WOD 1:

Select a person to start and finish the WOD.

Person 1 will perform 20 burpees then run 800m, when they come through the door the team members #2 & 3 will do:

Team Fran:  The rep scheme will go as follows 21/21 Thrusters, 21/21 Pull-ups, 15/15 Thrusters, 15/15 Pull-Ups, 9/9 Thrusters, and 9/9 Pull-Ups.  (Men will do 95 pounds/Women 65 Pounds).

When your team has completed Team Fran then team members 4 & 5 will do:

Team Grace:  The rep scheme will be that each team member must swap after 10 reps until you've both completed 30 reps each.  (Men will do 135 pounds/Women 95 pounds).

When your team has completed Team Grace then team members 6 & 7 will do:

Team Annie:  The rep scheme will be 50/50 Double Unders, 50/50 Sit Ups, 40/40 Double Unders, 40/40 Sit Ups, 30/30 Double Unders, 30/30 Sit Ups, 20/20 Double Unders, 20/20 Sit Ups, 10/10 Double Unders, 10/10 Sit Ups.

When your team has completed Team Annie then team member #1 will finish the WOD by doing:

20 Burpees then run 800m.

The winning Team will receive 4.5 points towards their team.

WOD 2:

10 Minute Max Calorie Row.

Each team will be given two rowers that can be going at the same time.  Break it up as a team however you want.  Most calories rowed wins 3 points towards their team.

WOD 3:

Most School Spirit.  Whichever team, teams fans in the gym & teams supporters in the gym show the most school spirit, colors and school outfits will win 2 points toward their team.  Before you ask....Yes you can bring non CFIB members to help with WOD 3.  Get as many rowdy supporters showing their colors, flags, face paint, whatever it takes for your side to show the most school spirit and earn the points.

Today's Workout

Tomorrow's Workout