30's Wipeout

3 rounds for time of:

30 Burpees
30 Sit Ups
30 Squats
30 Walking Lunges

***Have a great New Years Eve and New Years Day. Please stay safe. No workout tomorrow***

Rest Day

Have a good day off.

***There will be a workout here on New Years Eve, but no workout on New Years Day.***

Triple Tabata

Squats
Box Jumps
KBS

TABATA'S: 20 seconds of work w/10 seconds of rest for 8 rounds= 4 minutes.
You'll start with the air squats and after your last set, rest 10 seconds and start immediately into the box jumps...etc.

Rowing Push Press

500 m Row
21 Push Press (95/65)
500 m Row
15 Push Press
500 m Row
9 Push Press

The Lord's Day

A day of rest.

Push Press WOD

Go for your 3 rep max

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

Merry Christmas!

Have a wonderfull Christmas Day. My family and I put this little number together for you all. We worked hard at it, so please enjoy!

Send your own ElfYourself eCards

***NO workout here today***

The Irish

21-18-15-12-9-6-3

Box Jumps
Ring Push Ups



***No workout here on Friday, Christmas.***

Rest Day

Have a good day off.

***No workout here on Friday, Christmas.***

Hellfrandi

400 m
21 KBS
21 Pull Ups
21 Thrusters (95/65)
21 Pull Ups
21 Deadlifts (225/135)
21 Hand Stand Push Ups (HSPU) or Shoulder Press

Running SP, PP, PJ

800 m
21 Shoulder Press (95/65)
800 m
21 Push Press
800 m
21 Push Jerk

The Lord's Day

A day of rest.

Thank you all for the generous gift. I really appreciate it. You must know, for all the extra cash that comes in, a new piece of equipment gets purchased. That means, harder workouts.:)

Track WOD

***Today's workout will be at the Calvin Christian High School track at 08:30 hrs***

5 rounds for time of:

400 m
30 Push Ups
30 Squats
30 Sit Ups

Run 5K

***Saturday's workout will be at the Calvin Christian High School track***

Nichole

No Jim, I'm not "saying" you hit like a girl named Nichole. Just implying it...:)

AMRAP in 20 min of:

400 m
Max Reps Pull Ups

***Saturday's workout will be at the Calvin Christian High School track***

Rest Day

Have a good day off.

Running Fran

21-15-9

Thrusters (95/65)
Pull Ups
400 m

Linda

10-9-8-7-6-5-4-3-2-1

Deadlift (1 1/2 Bodyweight)
Bench Press (Bodyweight)
Cleans (3/4 Bodyweight)

The Lord's Day

A day of rest.

Sixty Three

7 rounds for time of:

(115#/75#)

3 X OHS (OverHead Squat)
3 X Push Press
3 X Power Cleans

Row 10 min

Go for max distance in the 10 minutes.

Follow Up

200 m
20 Pull Ups
400 m
40 KBS
600 m
60 Push Ups
800 m
80 Squats

Rest Day

Have a good day off.

Here is the AM crew. Thanks Xavs for bringing the "guns" for protection. We all appreciate it. :)

Cookie Toss

100 reps w/a partner for time:

Partners standing 10' away from each other w/a 10#/15# Med Ball.

Toss the ball to the partner and do 1 Box Jump.
Partner will catch ball and toss it back and do 1 Box Jump.

That is 1 rep. 100 Reps each person.

Cracker Jack

5 rounds for time of:

7 Back Squats (Bodyweight)
15 Box Jumps

The Lord's Day

A day of rest.

Shoulder Press Max

Go for max weight.

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

Your max lift should come somewhere in the middle of the 5 single reps. The first 3 and 2 reps are basically warmups for your single rep attempts. Push yourself and good luck.

***No workout here this morning***

Run 5K

***Tomorrow's workout is cancelled***

A Long Walk

10 rounds for time of:

6 Pull Ups
9 KBS
12 Walking Lunges

***Saturday's workout is cancelled***

Rest Day

Have a good day off.

To every man, there comes in his lifetime, that special moment when he is figuratively tapped on the shoulder and offered a chance to do a very special thing, unique to him and fitted to his talents; What a tragedy if that moment should find him unprepared or unqualified for the work which would be his finest hour.

-Sir Winston Churchill

***Saturday's workout is cancelled***

CrossFit Total

Three chances at your 1 rep max of:

Back Squat
Shoulder Press
Deadlift

Below is a link to the standards chart. Just click on it.

"CrossFit Total Standards"

The Greek

(115/95)

40 Deadlifts, 40 Sit Ups, 400 m run
30 D/L's, 30 Sit Ups, 400 m
20 D/L's, 20 Sit Ups, 400 m
10 D/L's, 10 Sit Ups, 400 m

The Lord's Day

A day of rest.

Declining Sit Ups

400 m run
50 Wall Balls (20/10)
50 Sit Ups
400 m run
30 Wall Balls
30 Sit Ups
400 m run
20 Wall Balls
20 Sit Ups

Death By 10 m Run

10 m 1st minute
20 m 2nd minute
30 m 3rd minute...etc till you can't get the run in during the minute provided.

Thanksgiving Day

Happy Thanksgiving!

Have a wonderful time with your families and stuff yourself full of pie and sweats. Oh wait, I'm not supposed to say that :). Hey, it's only cheating if you get caught, right?

Have a good day off and I'll see you all tomorrow.

Back Squat Max

3-2-2-1-1-1

Kick In The NutZ

Casey from Gini Fitness gave me this workout.

3 rounds w/a group of three

1000 m Row, Punching Bag, Tire Sledge
500 m Row, Punching Bag, Tire Sledge
250 m Row, Punching Bag, Tire Sledge

One person at each station. When the person on the rower is finished, everyone rotates to the next station. Everyone does each station p/round.

***There will be a Wednesday workout this week because of Thanksgiving on Thursday. Subsequently, there will be NO Thursday workout.***

The Roman

5 rounds for time of:

5 Deadlifts (275/135)
10 Burpees

***There will be a Wednesday workout this week because of Thanksgiving on Thursday. Subsequently, there will be NO Thursday workout.***

The Lord's Day

A day of rest. Notice how hard AB's shrugs are. This is what I'm always talking about!

Hop Till You Drop

Rx’d Women 55 lbs. Men 75lbs.

5 Rounds of
5 SDHP
5 Burpees

After you finish these 5 rounds, 5 box jumps.
4 Rounds of
4 SDHP
4 Burpees

After you finish these 4 rounds, 4 box jumps.
3 Rounds of
3 SDHP
3 Burpees

After you finish these 3 rounds, 3 box jumps.
2 Rounds of
2 SDHP
2 Burpees

After you finish these 2 rounds, 2 Box jumps
1 Round of
1 SDHP
1 Burpees

After you finish the 1 round, 1 box jump.

2 mile Row

Rowing Push Press

500 m Row
21 Push Press (95/45)
500 m Row
15 Push Press
500 m Row
9 Push Press

Rest Day

Have a good day off and I'll see you tomorrow. This was Brayden's first trip to the range. He wouldn't stop giggling.

Tripper

100 ft Walking Lunge (W/L)
21 Pull Ups
21 Sit Ups
100 ft W/L
18 Pull Ups
18 Sit Ups
100 ft W/L
15 Pull Ups
15 Sit Ups
100 ft W/L
12 Pull Ups
12 Sit Ups
100 ft W/L
9 Pull Ups
9 Sit Ups
100 ft W/L
6 Pull Ups
6 Sit Ups

Deadlift Max

Go for max weight.

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

The Lord's Day

A day of rest.

Heavy Wreckage

100 m Sprint
1 Tire Flip
100 m
2 Tire Flips
100 m
3 Tire Flips..etc to...
100 m
10 Tire Flips and reverse the order...
100 m
9 Tire Flips
100 m
8 Tire Flips..etc to 1 Tire Flip

5 K Run

Helen

3 rounds for time of:

400 m
21 KBS
12 Pull Ups

Rest Day

Sore much? Yesterday was fun! Have a good day off.

400 m Burpees

Ha, here is a treat for everyone. "Yay, Burpees!" To answer everyone's question, yes, I enjoy suffering along with everyone around me :). No complaints, tomorrow you get to rest

Do a regular burpee, but when you do your jump, just jump as far forward as you can. You will be travelling a total of 400 m.

The Tune Up

3 rounds for time of:

400 m
12 Body Weight Deadlifts
12 KBS
12 Pull Ups

The Lord's Day

A day of rest.

Here is a clip from a recent firearms school I went to. Here is the instructor, Jeff Johnsgaard from Sabre Tactical, demonstating the system. He is an avid CrossFiter too.

Push Press WOD

Go for your 3 rep max:

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

Today is the last day of the Jumping Lunge Mini Challenge. Congrats to those who did it!

Jumping Lunge Mini Challenge
Day 50: 50 Jumping Lunges
Total so far: 1275

Clean/KBS Drop Set

(135#/95#)

10/9/8/7/6/5/4/3/2/1
Cleans
1/2/3/4/5/6/7/8/9/10
KBS

Jumping Lunge Mini Challenge
Day 49: 49 Jumping Lunges
Total so far: 1225

Enough

(135# Men/95# Women)

21 Back Squats
400 m
15 Back Squats
400 m
9 Back Squats
400 m

Jumping Lunge Mini Challenge
Day 48: 48 Jumping Lunges
Total so far: 1176

Rest Day

Have a good day off. See you tomorrow.

Jumping Lunge Mini Challenge
Day 47: 47 Jumping Lunges
Total so far: 1128

CrossFit Total

Here is something new we havn't been doing here and probably should have been doing all along. It's called the CrossFit Total. It's a way to measure your progress, not only with yourself, but to a standard set by CrossFit. I have attached a link to that standard grid below. The way it works is: You get three chances to get your one rep max on each of the three exercises below. You take your highest weight on each exercise, add them all together for a total weight. That is your score. The goal is to improve that number each time you do the CrossFit total. "Measurable results"

Three chances at your 1 rep max of:

Back Squat
Shoulder Press
Deadlift

CrossFit Total Standards

Jumping Lunge Mini Challenge
Day 46: 46 Jumping Lunges
Total so far: 1081

Athens

8 rounds for time of:

15 Deadlifts (135/95#)
15 Push ups or 9 Ring push ups

I ran out of pics and vids to post, so until I get more, no pics for you!

Jumping Lunge Mini Challenge
Day 45: 45 Jumping Lunges
Total so far: 1035

The Lord's Day

A day of rest.

Jumping Lunge Mini Challenge
Day 44: 44 Jumping Lunges
Total so far: 990

Death By 10 m Run

***No workout here at the gym today. Sorry for the inconvenience.***


On the min, every min. If you finish before the min is up, rest.

10 m sprint the 1st minute
20 m 2nd minute
30 m 3rd minute...etc until you can't get the distance done in the minute provided.

Jumping Lunge Mini Challenge
Day 43: 43 Jumping Lunges
Total so far: 946

The Horrible Hundred

For time of:

25 Deadlifts (225/155#)
25 Squat Cleans (115/80#)
25 Thrusters (75/55#)
25 OHS (65/45#)

Jumping Lunge Mini Challenge
Day 42: 42 Jumping Lunges
Total so far: 903

Run/Row

5 rounds for time of:

400 m Run
400 m Row

Jumping Lunge Mini Challenge
Day 41: 41 Jumping Lunges
Total so far: 861

Rest Day

Have a good day off.

Jumping Lunge Mini Challenge
Day 40: 40 Jumping Lunges
Total so far: 820

Two Timer

For time w/a partner. While one person is working, the other rests.

1-2-3-4-5-6-7-8-9-10...then
10-9-8-7-6-5-4-3-2-1.

Box Jumps
Med Ball Cleans
Push Ups

Jumping Lunge Mini Challenge
Day 39: 39 Jumping Lunges
Total so far: 780

The Greek

It was such a privilege to have Tom Cruise stop in on our workout the other day. He even let me take a picture of him doing deadlifts. What a giver! :)

(115/75#)
40 Deadlifts, 40 Sit Ups, 400 m run
30 Deadlifts, 30 Sit Ups, 400 m run
20 Deadlifts, 20 Sit Ups, 400 m run
10 Deadlifts, 10 Sit Ups, 400 m run

Jumping Lunge Mini Challenge
Day 38: 38 Jumping Lunges
Total so far: 741

The Lord's Day

A day of rest.

Jumping Lunge Mini Challenge
Day 37: 37 Jumping Lunges
Total so far: 703

Two Car Pile Up

For time of:

10 KBS, 1 Burpee
10 KBS, 2 Burpees
10 KBS, 3 Burpees
etc to
10 KBS, 10 Burpees

Jumping Lunge Mini Challenge
Day 36: 36 Jumping Lunges
Total so far: 666

SWAT Tryouts

It's Sean's 24th Birthday today. Make sure you embarrass him when you see him. Happy Birthday, Sean!

2 rounds for time of:
Count your reps and add them up at the end.

400 m Run
1 Min Pull Ups
400 m Run
1 Min Push Ups
400 m Run
1 Min Sit Ups

Bonus: Add 30 pts if your overall time was less than 18 min...ie: 30 pts<18 min
20 pts<19 min
10 pts<20 min

Jumping Lunge Mini Challenge
Day 35: 35 Jumping Lunges
Total so far: 630

Run 5K

I don't have anything to ramble about, so have a good run.

Jumping Lunge Mini Challenge
Day 34: 34 Jumping Lunges
Total so far: 595

Rest Day

Here's the gang cranking out a round of Fight Gone Bad.



A day of rest.

Jumping Lunge Mini Challenge
Day 33: 33 Jumping Lunges
Total so far: 561

This has nothing to do with CrossFit, but it is relative to our Nation's security. National security is not a laughing matter and should be taken seriously.

OHS Max/Reversal

Warm Up: OverHead Squat Max

1-1-1-1-1...then

Reversal

20-1 Push Ups-Sit Ups
19-2
18-3
17-4 etc to
1-20

***Dawn will be running the show today for the AM session, so try to help her out. Thanks. Oh, and there will be no AM workout here on Thursday. Sorry. Busy time of the year.

Jumping Lunge Mini Challenge
Day 32: 32 Jumping Lunges
Total so far: 528

Rule Of Three

For time w/a group of three.
While one person completes a round, the other two rest, then rotate.

7 rounds

7 Burpees
7 Box Jumps
7 Squat Cleans (115/95#)

Jumping Lunge Mini Challenge
Day 31: 31 Jumping Lunges
Total so far: 496

The Lord's Day

A day of rest.

Jumping Lunge Mini Challenge
Day 30: 30 Jumping Lunges
Total so far: 465

No Retreat

For time of:

50 Sit Ups
200 m
40 Sit Ups
200 m
30 Sit Ups
200 m
20 Sit Ups
200 m
10 Sit Ups
200 m
10 Push Ups
200 m
20 Push Ups
200 m
30 Push Ups
200 m
40 Push Ups
200 m
50 Push Ups

Jumping Lunge Mini Challenge
Day 29: 29 Jumping Lunges
Total so far: 435

15 min Row

Here's my little soldier cranking out 95# like it's nothing. No complaints!

Go for max distance in 15 min on the row machine.

Jumping Lunge Mini Challenge
Day 28: 28 Jumping Lunges
Total so far: 406

Heavy Thrusters

For time of:

10- Thrusters (135/95#)
50- Double Unders or 150 Single Unders (Jump Rope)
8- Thrusters
40- Doubles or 120 Singles
6- Thrusters
30- Doubles or 90 Singles
4- Thrusters
20- Doubles or 60 Singles
2- Thrusters
10- Doubles or 30 Singles

Jumping Lunge Mini Challenge
Day 27: 27 Jumping Lunges
Total so far: 378

Rest Day

Have a good day off.

Do you ever get tongue-tied trying to describe what CrossFit is?



Jumping Lunge Mini Challenge
Day 26: 26 Jumping Lunges
Total so far: 351

Cold Zero

10 rounds w/a partner

100 m
Push Ups

While your partner is running the 100 m, you are doing push ups. Switch roles upon return. The goal is to get the highest reps of push ups in over the course of the workout. Keep track of the reps. Each person must complete 10 rounds.

Jumping Lunge Mini Challenge
Day 25: 25 Jumping Lunges
Total so far: 325

Shinin'

3 rounds for time of:

400 m
15 Bodyweight Deadlifts
20 Box Jumps

Jumping Lunge Mini Challenge
Day 24: 24 Jumping Lunges
Total so far: 300

The Lord's Day

A day of rest.

Jumping Lunge Mini Challenge
Day 23: 23 Jumping Lunges
Total so far: 276

Overwatch

***Sorry, no workout this morning here at the gym. I have a class I have to attend.***

For time w/a partner. Only one person works at a time. The other rests.

10 Burpees
20 Tire Flips
30 Pull Ups
40 Bar Dips or Ring Dips
50 Wall Balls
60 Box Jumps
70 Sit Ups
80 Push Ups
90 Double Unders or 180 Single Unders
100 Squats

Jumping Lunge Mini Challenge
Day 22: 22 Jumping Lunges
Total so far: 253

Prison Yard Push & Pull

Here's a little tutorial for the kip-up pull ups. On a side note, watch the guy on the left, over 60 pull ups.



For time of:

100 Bench Press (135/85#)
100 Pull Ups

***NO workout this Saturday. Sorry.***

Jumping Lunge Mini Challenge
Day 21: 21 Jumping Lunges
Total so far: 231

Rowing Push Press

Hey, we all need some sort of outside motivation, right?

500 m Row
21 Push Press (95/45)
500 m Row
15 Push Press
500 m Row
9 Push Press

***NO workout this Saturday. Sorry.***

Jumping Lunge Mini Challenge
Day 20: 20 Jumping Lunges
Total so far: 210

Rest Day

This guy is incredible.



Jumping Lunge Mini Challenge
Day 19: 19 Jumping Lunges
Total so far: 190

Downward Spiral

30 KBS
30 Sit Ups
50 Single Unders (Jump Rope)
25 KBS
25 Sit Ups
50 S/U
20 KBS
20 Sit Ups
50 S/U
15 KBS
15 Sit Ups
50 S/U
10 KBS
10 Sit Ups
50 S/U

Quote of the day: "Poor form in the gym is caused by insufficient yelling."

Jumping Lunge Mini Challenge
Day 18: 18 Jumping Lunges
Total so far: 171

Death By Press

Now, It's Anthony's turn to curse at me under his breath about this forearm killer. Just so you know, guys and gals, that just motivates me :).

Do 1 set the 1st minute, 2 sets the 2nd minute, etc, until you can't do all the reps in the minute provided. Then, back off 2-3 sets and continue for another 5 minutes.

(75#/45#)
1-Shoulder press
1-Push press
1-Push jerk
This is one set.

Jumping Lunge Mini Challenge
Day 17: 17 Jumping Lunges
Total so far: 153

The Lord's Day

A day of rest.

What I love about CrossFit: I have become well rounded in my fitness agenda. I used to lift weights a lot and got big, but I suffered in my cardio. I started doing cardio work to compensate and began to suffer in my strength. CrossFit gave me the balance I needed. I'm not the fastest guy in the world, but now I'm fast. I'm not the strongest guy in the world, but now I'm strong. Do you see my point? To be truly "FIT," you must achieve competency in EACH of the following domains:

1) Cardiovascular/Respiratory Endurance
2) Stamina
3) Strength
4) Flexibility
5) Power
6) Speed
7) Coordination
8) Agility
9) Balance
10)Accuracy

Jumping Lunge Mini Challenge
Day 16: 16 Jumping Lunges
Total so far: 136

15 min Thrusters

AMRAP in 15 min of:

10 Thrusters (65/35#)
10 Pull Ups

Jumping Lunge Mini Challenge
Day 15: 15 Jumping Lunges
Total so far: 120

Run/Row

5 rounds for time of:

400 m Run
400 m Row

Jumping Lunge Mini Challenge
Day 14: 14 Jumping Lunges
Total so far: 105

Tire Torture

AMRAP in 15 min of:

50 ft Tire Flips, each flip you must jump in and out of the center of the tire.
100 m run
10 KBS

Jumping Lunge Mini Challenge
Day 13: 13 Jumping Lunges
Total so far: 91


On a serious subject, my cousins' wife, Melissa, just wrote a book (Shattered Silence) about her experience growing up with her serial killer father. She was featured on the Oprah Winfrey Show with Dr Phil last month promoting her book and story. Our own family just recently heard about this secret and are shocked. I look forward to reading the book. I heard it's in Costco in Washington. Don't know about down here though.

Rest Day

Have a good day off.

Jumping Lunge Mini Challenge
Day 12: 12 Jumping Lunges
Total so far: 78



This is classic! This stuff will thrash you if you don't respect it.