Congrats to Lauren who earlier this week knocked out her first muscle up! Of course the training staff at ARCFit was caught napping and didn’t get any video or pictures of the accomplishment.  That just means she’ll have to crank out a few more real soon so we can record the moment properly.  Way to rock it Lauren!

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04/25/2009 WOD:

“Playing with Burpees”

In 15 minutes complete as many different burpees as you can for max points. You get to choose what ever burpee you want but the more daring you are, the more points you get. Post total points and what kind you did for each.

Burpee (1 point)

Burpee 180 (2 points)

Burpee 360 (3 points)

Flyin’ Burpee (4 points)

Flying Burpee 180 (5 points) OUCH!

Burpee Box Jumps (6 points-record max height you did for the box)

Burpee Pull-ups (7 points)

Body Blaster (8 points-combination of a burpee-pull-up-knees to elbow)

Inverted Burpees (9 points-coach will demo and explain)

Burpee Muscle-ups (10 points)