Desert Shoot Out

There will not be any training here today or tomorrow due to the annual Desert Shoot Out. I will see you all again on Monday. Have a good weekend. Welcome to our newest regulars, Mike and Tanno. You guys are crushing it.

Amateur Fight Night

4 rounds for time of:

15 Sprawls w/1-2 punch
15 Abmat Sit Ups
15 Squats
15 KBS

Active Rest Day

Deadlift WOD

For max weight:

5-5-5-5-5

Running Fran

21-15-9

Thrusters (95#)
Pull Ups
400 m Run

The Lord's Day

A day of rest.

Sprinting Deadlift

21 Deadlift (Body weight)
400 m
15 Deadlift
200 m
9 Deadlift
100 m

Squat/Sprint

5 rounds for time of:

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

The Irish

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

Box Jumps
Ring Push Ups

Active Rest Day

"Rather the pain of discipline, than the pain of regret."-Bob Andrews

Caleb

8 rounds for time of:

400 m
8 Walking Lunges
8 Box Jumps

Prison Yard Push & Pull

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

"It is better to sweat in training, than to bleed in battle."

The Lord's Day

A day of rest.

Easy $

Start w/a 400 m sprint, then...

4 rounds of:
25 Push Press (65#/45#)
25 Push Up
25 KBS

...then, finish w/a 400 m sprint.

Front Squat WOD

5-5-5-5-5

Use as much weight as you can to get your 5 rep max. It should be hard. You should look at the bar each time and be skeered.

Athens

8 rounds for time of:

15 Deadlifts (135#/95#)
15 Push Ups OR 9 Ring Push Ups

Active Rest Day

Here's Lauren cranking out some ball cleans during "Fighter's Reality"

Death By Press

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.

1-Shoulder press (95#)
1-Push press
1 Push jerk

Constant

AS Many Rounds As Possible (AMRAP) in 20 min of:

400 m
20 Box Jumps
10 Push Ups

The Lord's Day

A day of rest.


Good job yesterday by all. Good effort! It was fun and I hope you all had a good time too, and a good workout.

Motivational Day

Today is a day to get motivated to start, re-start, or increase your workout. Have fun.

"Motivation"

3 rounds, 1 min at each station w/a continuously running clock. Count each rep to get a total score at the end.

Wall Balls (25/15#)
Sit Ups (Abmat)
Tire Flips
Shoulder Press (65/45#)
Box Jumps
Rest

The Lord's Day

A day of rest. Actually, a week of rest. I will be taking this week off of CrossFit, so there will not be any workouts here until Saturday, 01/10/09. The blog will resume on that date and all will be normal again.

***Next Saturday, 01/10/09, will be a "Motivational Day" here at the Tabernacle Gym.
If you are looking for an excuse to get back into working out, because of the Holiday's, here is your opportunity. We will be starting at 0900 hrs with a workout designed for you. Invite your friends who are on the fence to experience this with you. No more excuses...it's time.

Fighter's Reality

For max reps

1 minute at each station for 5 rounds:

Sit Ups (Abmat)
Deadlifts (135#/95#)
Pull Ups
Ball Cleans (25#)
Rest 1 minute

***Next Saturday, 01/10/09, will be a "Motivational Day" here at the Tabernacle Gym.
If you are looking for an excuse to get back into working out, because of the Holiday's, here is your opportunity. We will be starting at 0900 hrs with a workout designed for you. Invite your friends who are on the fence to experience this with you. No more excuses...it's time.

Get A Grip

For time w/a partner:

Teams of two must complete a total of 100 repetitions of the following complex:

* Deadlift
* Hang Power Clean
* Front Squat
* Push Press
* Push Jerk

The weight (95 lbs. for men, 65 lbs. for women) cannot touch the floor (other than touch-and-go on the deadlift) throughout the duration of the workout. One partner will start by running 400 meters before they are eligible to receive the weight from their partner. After passing off the weight to your partner, you are not allowed to touch the weight again until you have completed a 400 meter run.
If you cannot complete more repetitions of the complex while your partner is still running, you may rest with the bar in any position you find comfortable, but the weight cannot touch the floor. If the weight rests on the floor at any point during the workout, both teammates will be assessed a 25 burpee penalty that must be paid before any more repetitions will be counted.

Running Fran

21-15-9

Thrusters (95/65#)
Pull Ups
400 m run in between sets

Happy New Year!