The Lord's Day

A day of rest.

Speaking of resting...Here's Rob. :)

Burpee Challenge Day 4: 4 Burpees, TOTAL so far=10

Wall Ball/Burpee WOD

3 rounds for time:

400 m sprint
20 Wall balls
10 Burpees

Burpee Challenge Day 3: 3 Burpee, TOTAL=6

Thruster WOD

15-12-9

135#/95# Thrusters
400 m run

Burpee Challenge Day 2: 2 Burpee, TOTAL=3

The Chief

Max reps in 3 min of:

3 Hang Cleans (135#/95#)
6 Push Ups
9 Squats

Rest 1 min, repeat 5 times

Burpee Challenge Day 1: 1 Burpee, TOTAL=1

Rest Day

We are about to start "The 100 Burpee Challenge" on Thursday the 28th. Day 1: 1 Burpee, Day 2: 2 Burpees, Day 3: 3 Burpees, etc. We will all start on the same day. There is no rest day on the Burpees. Everyday counts. You can do these at home if you want, just be honest with yourself. If you miss a day, make them up the next day to stay on track. Up for the challenge?

"The 100 Burpee Challenge" is in addition to our regular WOD's. Don't get any ideas!

Ring Dip/Push Up WOD

5 rounds for time:

10 Ring Dips
15 Push Ups

"You always pass failure on the way to success."-Mickey Rooney

My kids like to call the rings (the swings). If they only knew...

Tag Team

With a partner:

5 rounds for time:

Burpee's
100 ft Weighted walking lunges (20#/10# D/B's each hand)
400 m run

While one person is doing the lunges, the other is doing burpee's. The roles reverse when the lunger returns. Then, both run the 400 m. Both people must complete the 400 m before starting on the burpee's/lunges.

The Lord's Day

A day of rest.

Here is an article on Rhabdo. By knowing what it is, we can prevent it.
Crossfit Induced Rhabdo

TAB's Trials

5 rounds for time of:

400 m sprint
15 KBS
15 Thrusters 65#/45#
1 min on punching bag

Happy Birthday Jim!

The Kris

5 rounds for time of:

400 m sprint
3 push ups
6 squats
9 abmat sit ups

Saturday's workout is still on, however, the start time will be later. All the kids have a soccer game, so start time won't be until about 10:30 AM.

Push Press WOD

Add weight each set to try and find your 3 rep max:

3-3-3-3-3-3-3

Finish up w/some Tabata sit-ups: 20 sec of work w/10 sec rest for 8 rounds, count your lowest reps and log that.

OK, I know I was on vacation, but I still worked out! Here's proof for the skeptics (you know who you are). Kris did too!

Active Rest Day

Run 5 miles

20 min Thrusters

As many rounds in 20 min of:

10 Thrusters 65#
10 Pull Ups

DC WOD3

"DC" Defensive Conditioning

21-15-9
For time of:

Shoulder Press 65#
Squats
Deadlift 135#
Push Ups

The Lord's Day

I will be on vacation Mon thru Wed, but Jim has the key to the gym. Get a hold of him if you want to train any of those days.
Good luck to Jim on his 1/2 marathon today. Sub 2 hr, Jim. Post your time to comments so we can all celebrate your triumphant victory!

Running Deadlift

5 rounds for time of:

400 m
15- 135# Deadlifts
15- Abmat sit-ups

Training will begin at 0900 hrs, not 0830 hrs. Welcome aboard Johnny!

The Ruskie

20-15-10
For time:

Pull-Ups
Wall-Balls
Box Jumps
KettleBells (KB's)
Burpee's

"Jeremy"

21-15-9
For time: (of course)

Broomstick squats (use a broomstick or pvc locked out over your head, using active shoulders, do a squat)
Burpee's

Active Rest Day

Run 5K

Are you an Olympics junkie like me?

Deadlift Max

For max deadlift weight:

3-2-2-1-1-1-1-1

Remember to keep your back straight and your weight on your heels. Good form L-Dog.

Badass Burpee

12-9-6
For time of:

Dumbbell Burpee (Burpee holding two 30# D/B's immediately followed up w/a D/B thruster)
Weighted pull-ups (30# D/B hanging from feet)

The Lord's Day

A day of rest. Thank goodness!

The Hornet

4 rounds for time of:

50 m Tire drag
100 m Body bag carry (25#)
100 m Sprint
Rest exactly 1 min

Leg/Back WOD

3 rounds for time of:

100 ft walking lunges
50 squats
25 back extensions (Superman's)

Running Box Jump

As many rounds as possible in 20 min of:

400 m
25 Box Jumps

Rest Day

Who wants some?

Drop Set

For time of:

400 m
30 Thrusters 30#/20#
10 Pull-Ups
300 m
20 Thrusters
15 Pull-Ups
200 m
10 Thrusters
20 Pull-Ups
400 m

This workout is brought to us by the generosity of Gini Fitness. Casey's a giver. The shirts are in...Here's JJ modeling the shirt during his pull-up set. They are also in OD Green and Camo.

"Lauren"

This workout is all about the L-Dog!
Don't skip out...

3 rounds for time of:

10 Pull-Ups
10 D/B snatches 25# (5L, 5R)
10 Push-Ups
5 Push Jerks (135#)

Shirts are coming in today...hopefully.

The Lord's Day

A day of rest.

Our new friend. A true "giver"

Alternate 5 by

5 rounds for time of:

10 ring/bar dips
10 pull-ups
10 wall balls
10 box jumps
10 sit-ups

Here's Jim cranking out some ring dips. They're not easy.

"Nichole"

As many rounds as possible in 20 min of:

400 m
Max reps pull-ups