Coach: Invisible Fran

(Some women will keep training even with a broken finger; no complaining about the weather!)

For time:
21-15-9
Pushups
Squats

If you can do 5 pushups in a row, you can do this workout...just take your time if needed.

Brian 1:30
Maureen 2:35
Jackie 2:49

Coach: Red light, Green light

2x
1/3rd mile run
1/6th mile run backwards

Ragen, Jackie, Maureen a little over 16 minutes

Coach: Jumps/pushups then stadium run

11-8-5
6in jump
pushups

Back and forth alternate stair climb

Ragen 1:38 & 7:28
Jackie 1:41 & 7:02
Maureen 1:49 & 6:21

Coach: Squats and Run

15 squats
1/2 mile run
15 squats

Maureen 7:53
Ragen 8:40
Jackie 8:40

Coach: 5-4-3 burpees/situps

Still taking it easy on them.

5-4-3
Burpees
Situps

Ragen 2:07
Jackie 2:10
Maureen 2:10

Coach: Lunge, jump, run

Put my recruits through the pacing...

3 rounds for time:
25m Walking Lunge
25m Broadjump
200m run

Jackie - 8:52
Maureen - 9:17

Teaching

Looks like I've got 3 ladies from the office interested in some crossfit-like training. I'll be running them through some no-equipment WoDs, hopefully three times a week. Doubt it will last long but should be fun.