CrossFit Poker

FOR TIME
5 CARDS PER HAND
5 HANDS PER GAME
SUIT = EXERCISE
CARD VALUE = REPS
JACK=11,QUEEN=12, KING=13
400 M RUN AFTER EACH HAND

HEARTS = BOX JUMPS
DIAMONDS=WALLBALL
SPADES=THRUSTERS
CLUBS=PULL UPS
JOKER=50 SIT UPS

Luke's running the show today. See you all here at 0830 hrs. Luke, you had better be here, no YOGA!

DC WOD2

Who is this guy? He's huuuugggge!

On the minute for 30 min.

3 Superman's (Back Extensions)
6 Squats
9 Abmat Sit Ups

Don't miss tomorrow's workout. Luke's running it. That includes you, Luke.

The 50's

10 rounds for time of:

5 Deadlifts (135/95#)
5 Shoulder Press (135/95#)
5 Burpees

If you need to scale this workout, try doing Push Press instead of Shoulder Press. Gotta love burpees!

Active Rest Day

Have a good day off. See you tomorrow.

SWAT Tryouts

This workout is for all the applicants trying out for SWAT this year. They have a practice day at the range and obstacle course today. This is a picture of our sniper team.

2 rounds for time of:

400 m
1 min Pull Ups
400 m
1 min Push Ups
400 m
1 min Abmat Sit Ups

Count the reps for total score. Don't sandbag on the runs though, because there are bonus points. If you finish the workout in under 18 min, add 30 points. If you finish in between 18 and 19 min, add 20 points. If you finish between 19 and 20 min, add 10 points. Anything after 20 min is at face value.

Deadlift Max/Pull Up Max

Go for max weight on deadlift:

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

You should be skeered each time you walk up to the bar. It should be heavy. Then...

1-1-1-1-1 Pull Ups (max weight)

There will be NO afternoon workout here today, since Jim is gone. I will be here tomorrow for the afternoon session, I hope.

The Lord's Day

A day of rest. Take the day off. This has been a hard week. Thank you, Jim.

"Up, up and away!"

Kris is going to be mad at me, but this is too good.

800 m Thrusters

5 rounds for time of:

800 m
15 Thrusters (95#)

This workout will be done at the Calvin Track. We will meet there at 0830 hrs

No Joke

21-15-9

Push Press (115#)
Box Jumps (Biggest Box)
Pull Ups

Reminder: Tomorrow's workout will be at the Calvin Christian High School track at 0830 hrs. See you there.

Clipper

3 rounds for time of:

400 m- Carry 45# plate
25- Squats w/45# plate
25- Push Ups w/45# plate on your back
25- Walking Lunges w/45# plate
25- Abmat Sit Ups w/45# plate

Just a head's up, Saturday's workout will be at the Calvin Christian High School track. We will meet there at 0830 hrs. Assuming the track is in OK condition and isn't all muddy from the rain. Has anyone seen it lately? Let me know.

Active Rest Day

Have a good day off. See you all tomorrow.

Lauren and Mike having a go at "Death By KBS/Burpees." Don't you hate it when I say "Go" just as you're finishing your last rep?

Skully

21-18-15-12-9

Deadlift (95#/65#)
Hang Cleans
Front Squats
Push Jerk

Mai Tai

50-30-20

Thrusters (65/45#)
Pull Ups

This is a workout named after Lauren's trip to Maui. Thanks buddy.

The Lord's Day

A day of rest.

I know, this doesn't look like resting, especially with that weight. Good grief! Mike's an animal.

Back Up

5 rounds for time of:

45# Overhead Walking Lunges 50 ft
21 Burpees

The Greek

For time of:
(115# for deadlifts)

40 Deadlifts, 40 Sit Ups (abmat), 400 m
30 Deadlifts, 30 Sit Ups, 400 m
20 Deadlifts, 20 Sit Ups, 400 m
10 Deadlifts, 10 Sit Ups, 400 m

Thank you Mike, for your donation. I just ordered another Abmat for us with it.

Death By KBS/Burpee's

For max rounds of:

1 KB & 1 Burpee for the 1st minute
2 KB & 2 Burpee for the 2nd minute
3 KB & 3 Burpee for the 3rd minute
Continue until you can't complete the work w/in 1 min.
Then, reduce the work by 5 reps and continue for 5 more minutes.

Active Rest Day

Have a good day off of training. See you all tomorrow.

Diane's Sister

21-15-9

225# Deadlift
115# Push Press

You've got to love the effort Tanno is putting into this rep. He didn't give up.

Turning 30

For time of:

30 Squats
30 Push Ups
30 Walking Lunges
30 Shoulder Press (65/45#)
30 Abmat Sit Ups
30 KBS
30 Superman's
30 Power Cleans (65/45#)

The Lord's Day

A day of rest.

Here is Luke and Jim in the middle of "Countdown" all fired up. Awesome effort! Luke's form on the deadlifts is outstanding. Jim cheated a bit by not opening his hips out all the way:)

But, if you're not cheating, you're not trying.

Countdown

21 Deadlifts (D/L) (115#)
20 Push Ups
19 Box Jumps
18 D/L
17 Push Ups
16 Box Jumps
15 D/L
14 Push Ups
13 Box Jumps
Etc to 1.

Back Squat WOD

For max weight:

3-2-2-1-1-1

Log Jam

200 m, 10 Push Press (95#), 10 Pull Ups
200 m, 9 Push Press, 9 Pull Ups
200 m, 8 Push Press, 8 Pull Ups
...all the way too...
200 m, 1 Push Press, 1 Pull Up

Active Rest Day

Money

For time of:

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

Pull Ups
KBS

Reversal

Push ups & Sit ups

20-1
19-2
18-3
17-4
etc...to
1-20

The Lord's Day

A day of rest.