over 4 years ago, Darbie Thompson
100 Burpees!!
This is pure test of will. The most important thing is to keep moving. Do 10 at a time, take a 3 second rest. But keep moving.
over 4 years ago, Hanson, Sallie
over 4 years ago, Pantle, Holly
Ladder
10-9-8-7-6-5-4-3-2-1
Push-ups
Sit-ups
Feeling good go back the other way or run 400 Meters between each round!
over 4 years ago, Hanson, Sallie
over 4 years ago, Darbie Thompson
5-gallon bucket workout:
Load bucket with rocks/ dirt.
Walk 50 meters with bucket in one hand.
Bear hug bucket do 5 air squats.
Walk back 50 meters with bucket in other hand.
Do 5 air squats.
Repeat doing each arm 5 times.
over 4 years ago, Hanson, Sallie
over 4 years ago, Pantle, Holly
Deck of Cards:
Pull random card and perform the number of reps of card and corresponding movement on card.
Ace-1 J-11 Q-12 K-13
20 Mins.
Hearts: Push-ups
Spades: Lunges
Diamonds: Sit-ups
Clubs: Air Squats
Jokers: 15 burpees
over 4 years ago, Hanson, Sallie
2:00 min run
1:00 min walk
2:00 min run
1:00 walk
2:00 min run
1:00 walk
2:00 run
1 min walk
2:00 run
1 min walk
5 min cool down
No real modifications do your best! Keep moving.
over 4 years ago, Hanson, Sallie
041020
2 Cans from the kitchen 1 each hand
Palms facing body
4 rounds
25 front raises
25 lateral raises
25 Bicep curls
Add more= face palms out and repeat.
over 4 years ago, Hanson, Sallie
over 4 years ago, Darbie Thompson
040920 20 Minutes As Many Rounds as Possible (AMRAP) With Broomstick 5 Over head squats( arms above head & squat) 10 Bent over rows 15 Dead Lifts 20 step-ups(use stairs or do toe taps to object) Just keep moving on this one! Too easy use dumb-bells, too hard don't use broom
over 4 years ago, Hanson, Sallie
040820
5 Rounds
20 wall-balls 9ft.
20 lunges, ball overhead w/twist
20 triceps extensions with ball overhead
Rest 1 min.
Modifications:
Use basketball to lower height
Lunge halfway not to the ground
over 4 years ago, Hanson, Sallie
Charleston Middle School will be closed for homework packet pickups on Friday, April 10 and Monday, April 13. We will reopen on Wednesday, April 15.
over 4 years ago, Keefe, Tim
040720
4 rounds
400 M Run/Walk
1 min Plank or sit-ups
4 rounds
400 M Run/walk
1 min jump ropes/jumping jacks
Modifications:
Do less rounds, do less running
over 4 years ago, Hanson, Sallie
040620
7 Minutes of Line Facing Burpees
Make a 6-inch-wide line with tape.
Face the tape.
Perform burpee
Jump over line.Jump back over line.
(Only do burpee on 1 side)
Repeat until 7 mins is up.
Modifications:
Plank instead of burpee. Walk over line, don’t jump.
over 4 years ago, Hanson, Sallie
To our students at Charleston Middle School.....
over 4 years ago, Morgan, Beth Anne
To our students at Charleston Middle School.....
over 4 years ago, Morgan, Beth Anne
To our students at Charleston Middle School....
over 4 years ago, Morgan, Beth Anne
WOD 040320
5 Rounds
20 push-ups
20 air squats
20 sit-ups
Modifiers push-ups= hand-release push-ups, air squats=use a chair, sit-ups=ab crunch
over 4 years ago, Hanson, Sallie