Workout #1 (7/16/12)

Warm up (15 minutes)
- traverse jug wall there and back
- climb 5 reds or 5 greens
- attempt to traverse the whole gym starting on jug wall to wave wall
- stretch (all 7 positions - 30 second holds for each one)

Lock off Workout on system wall (alternating with someone else) (10 minutes)
- 30 second lock off on pinches
- 30 second ninety degree lock off on pinches
- 30 second lock off on far edges
- 30 second ninety degree lock off on far edges
- 30 second one (left) arm lock off on jug (if you can't then grab your wrist)
- 30 second one (right) arm lock off on jug (if you can't then grab your wrist)
- 30 second ninety degree one (left) arm lock off on jug
- 30 second ninety degree one (right) arm lock off on jug
- 30 second lock off on jugs
- 30 second ninety degree lock off on jugs

Core Workout (15 minutes)
*NO RESTING CONTINUOUS WORKOUT*
- 30 second push up hold (arms straight)
- 30 crunches
- 30 second push up hold
- 30 tuck ups
- 30 second push up hold
- 30 toe touches
- 30 second push up hold
- 30 left side crunches
- 30 second push up hold
- 30 right side crunches
- 30 second push up hold
*REST 1 MINUTE AND REPEAT*

Running (10 - 15 minutes)
- 4 laps around the big block (no cutting through the gravel) ~ 1 mile
- everyone please time yourselves and comment your time at the bottom of this blog post!!

Pull up and push up pyramid (20 - 35 minutes) 
- alternate with as many people as are there to do the workout
- if you can do 10 pull ups & 20 push ups in one try to the blue version
- everyone else do the red version
- pull ups first (5 minutes w/ two ppl - 10 minutes w/ four ppl)
- 2, 4, 6, 8, 10, 8, 6, 4, 2 (pull ups)
- 1, 2, 3, 4, 5, 4, 3, 2, 1 (pull ups)
- rest 2 minutes
- push ups next (stay in push up position) (10 minutes w/ two ppl - 20 minutes w/ four ppl)
- 2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 (push ups)
- 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (push ups)

Core Workout (15 minutes)
- 15 v-ups
- 30 crunches
- 15 tuck ups
- 30 crunches
- 15 side to side
- 30 crunches
- 15 toe touches
- 30 crunches
- 15 bicycle to elbow
- 30 crunches
*REST 1 MINUTE AND REPEAT*