Thruster WOD

15-12-9

Thrusters (135#/95#)
400 m Run

There will not be an afternoon workout due to trick or treating, but I'll be home throughout the day. So, if anyone wants to workout, give me a call and we'll get it done.

Burpee Challenge Day 65: 65 Burpees, TOTAL so far=2145

Sea Sick

21 Jumping Squats
21 Push Ups
21 Walking Lunges

50' Traveling Burpees**

15 Jumping Squats
15 Push Ups
15 Walking Lunges

50' Traveling Burpees

9 Jumping Squats
9 Push Ups
9 Walking Lunges

**Traveling Burpees are regular burpees, except for you will be jumping forward as far as you can instead of straight up. Keep doing burpees until you jump 50'.

Everyone can thank Jim for this workout. This is in celebration of his Cabo San Lucas cruise he just took. Welcome home!
Saturday's workout will be at 0830 hrs.

Burpee Challenge Day 64: 64 Burpees, TOTAL so far=2080

Active Rest Day

Check out the article my sis sent to me. Sound familiar?
"It's catching on"

Burpee Challenge Day 63: 63 Burpees, TOTAL so far=2016

Tabata X3

8 rounds each exercise. 20 sec of work w/10 sec rest for a total of 4 min on each exercise.

Jumping Lunges
Push Ups
Sit Ups (Abmat)

Thank you Anthony for the new carpet under the equipment. I think it will work out great.

Burpee Challenge Day 62: 62 Burpees, TOTAL so far=1953

Elizabeth

21-15-9

Cleans (135#/65#)
Ring Dips

Burpee Challenge Day 61: 61 Burpees, TOTAL so far=1891

The Lord's Day

A day of rest.

Burpee Challenge Day 60: 60 Burpees, TOTAL so far=1830

Running Deadlift

5 rounds for time of:

400 m Run
15-Sit Ups (abmat)
15-Deadlift (135#/95#)

Today's workout will be at 1100 hrs due to a soccer game.

Burpee Challenge Day 59: 59 Burpees, TOTAL so far=1770

Dirty Dozen

As many rounds as possible in 30 min of:

12-Deadlift (body weight)
12-Pull Up
12-Push Up
12-Sit Up (abmat)
12-Slam Ball
12-Squats


Burpee Challenge Day 58: 58 Burpees, TOTAL so far=1711

Running Box Jump

As many rounds as possible in 20 min of:

400 m run
25 Box Jumps

Saturday's workout will be at 1100 hrs due to an early soccer game.

Burpee Challenge Day 57: 57 Burpees, TOTAL so far=1653

Active Rest Day

Try to stay active today.

Fellow SDPD Officer and SWAT Officer Federico Borjas was killed last week in Afghanistan standing a sentry post while serving our country in the Army National Guard. Our thoughts and prayers are with his family. Rest in peace, brother.
Photo taken from CFSD website.

Burpee Challenge Day 56: 56 Burpees, TOTAL so far=1596

Front Squat/Ring Dips

5 rounds for time of:

20 Front Squats (45#/35#)
15 Sit Ups (abmat)
10 Ring Dips or Bar Dips

Burpee Challenge Day 55: 55 Burpees, TOTAL so far=1540

A long walk

7 rounds for time of:

6 Pull Ups
9 KBS
12 Walking Lunges

Welcome aboard Brad. Good job on the 1st 3 workouts.

Burpee Challenge Day 54: 54 Burpees, TOTAL so far=1485

The Lord's Day

A day of rest

Here is an interesting article about mental fitness I thought I would share.

Forging Mental Fitness

Burpee Challenge Day 53: 53 Burpees, TOTAL so far=1431

Teamster

3 rounds w/a partner

400 m Run
50 Box Jumps (cumulative)
50 KBS (cumulative)

You cannot start the next exercise until all the run/reps are completed by both people.

Burpee Challenge Day 52: 52 Burpees, TOTAL so far=1378

Squat/Sprint

5 rounds for time of:

250 m Sprint
7 Front Squats (135#/95#)

Burpee Challenge Day 51: 51 Burpees, TOTAL so far=1326

Fifteen Ten

5 rounds for time of:

15 Squats
10 Burpees
15 Sit Ups
10 Push Ups

Saturday's workout will be at 0830 hrs.

Burpee Challenge Day 50: 50 Burpees, TOTAL so far=1275

Active Rest Day

Kris and Michelle cranking out the "What a Drag!" WOD. It was fun.
Congratulations to Luke and Phil for finishing up the 10 fundamental workouts. Good job with "Fran"

Burpee Challenge Day 49: 49 Burpees, TOTAL so far=1225

Root Canal

10 Deadlift's (Body weight)
20 Box Jumps
10 Power Cleans (95#/65#)
20 Ball Slams
10 Thrusters (95#/65#)

Luke's an Animal!

Burpee Challenge Day 48: 48 Burpees, TOTAL so far=1176

SP1-PP3-PJ5

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Tuesday's workout will be in the afternoon, NOT the morning. Yep, I have more training.

Burpee Challenge Day 47: 47 Burpees, TOTAL so far=1128

The Lord's Day

A day of rest.

Burpee Challenge Day 46: 46 Burpees, TOTAL so far=1081

Caleb

8 rounds for time of:

400 m run
8 Walking Lunges
8 Box Jumps

Burpee Challenge Day 45: 45 Burpees, TOTAL so far=1035

OHS5, FS3, BS1

For max weight:

Overhead Squat 5-5-5-5-5
Front Squat 3-3-3-3-3
Back Squat 1-1-1-1-1

Burpee Challenge Day 44: 44 Burpees, TOTAL so far=990

What a drag!

5 rounds for time of:

50 ft Tire drag
50 ft Tire pull
400 m run

Today's workout will begin at 1830 hrs. Hope to see a lot of you here.
Saturday's workout will start at 0800 hrs.

Burpee Challenge Day 43: 43 Burpees, TOTAL so far=946

Active Rest Day

Burpee Challenge Day 42: 42 Burpees, TOTAL so far=903

DC WOD4

For time:

25 Pull Ups
25 Push Press (65#)
25 Push Ups
25 KTE
25 Squats
25 Sit Ups (abmat)
25 Thrusters (65#)

Burpee Challenge Day 41: 41 Burpees, TOTAL so far=861

The Ruskie

20-15-10

Pull Ups
Box Jumps
Wall Balls
KBS
Burpees

Man, that rope looks long!

Burpee Challenge Day 40: 40 Burpees, TOTAL so far=820

The Lord's Day

A day of rest.

Burpee Challenge Day 39: 39 Burpees, TOTAL so far=780

"Fran"

21-15-9

Thrusters (95/65#)
Pull Ups

Burpee Challenge Day 38: 38 Burpees, TOTAL so far=741

Front Squat WOD

5-5-5-5-5

Burpee Challenge Day 37: 37 Burpees, TOTAL so far=703

"Mikey"

21-15-9

Pull Ups
KBS
Wall Ball

Burpee Challenge Day 36: 36 Burpees, TOTAL so far=666

Active Rest Day

Run 5K

They're getting younger and younger. Go C-DOG

Burpee Challenge Day 35: 35 Burpees, TOTAL so far=630