The Lord's Day

A day of rest.

This concludes our 12 week cycle. We will take next week off and resume workouts again on the 6th of April. We gots to let the body heal, yo!

There won't be any posts next week either.
Try to come up with some workouts during the off time to bring back to us to try.


By the way, that's a 25# ball Mike's throwing up there.

Get A Grip

This workout is going to be at the Calvin High School track at 0830 hrs. Bring a friend.




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.

Ring Dip/Rope Climb

21 Push Jerk (95#/65#)
21 Ring Dip
3 Rope Climbs

15 Push Jerk
15 Ring Dip
2 Rope Climb

9 Push Jerk
9 Ring Dip
1 Rope Climb

Tomorrow's workout will be at the Calvin High School track at 0830 hrs. I hope to see you all there. It's a TEAM workout, so bring a partner.

She's Smitten

3 rounds for time of:

800 m
20 Wall Balls
10 Deadlift (135#)

Rest Day

Have a good day off.

Back Squat Max

3-2-2-1-1-1

Go for max weight. Make sure you keep your back in that natural lumbar curve, head up, and push up off your heels. I'd rather see perfect form, than massive weight.

10 min Jumps

As many rounds as possible in 10 min of:

20 Box Jumps
10 Push Press (95#/65#)

Sorry if you've seen some of these pics before. I'm starting to run a little short on new ones and have to recycle. See, I'm doing my part for the environment!

The Lord's Day

A day of rest.

CrossFit Poker (Version)

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 = Jumping Squats
DIAMONDS= Ring Dips
SPADES= 25# Ball Cleans
CLUBS= Burpees (Yea!)
JOKER= 50 Push Ups

I switched up the exercises to keep it interesting. This should be fun, hard, but fun.

Deadlift Max

Go for max weight (deadlift):

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

Dynamic Duo

I got this workout from "CrossFit 5280" Thank you.

For time w/a partner:
Complete all reps individually, While one is working, the other rests… must complete all reps before moving on to next exercise.

150 Pull Ups
150 Sit Ups (Abmat)
150 Push Ups
150 Squats

Rest Day

Have a good day off. Enjoy the video.

The 100

For time of: (I don't know why I write that...everything is for time in this game!)

100 Single Unders
100 m Sprint
100 Jumping Jacks
100 m Sprint
100 Squats
100 m Sprint
100 Push Ups
100 m Sprint

Enough

For time of:

21 Back Squat (135#)
400 m run
15 Back Squat
400 m run
9 Back Squat
400 m run

I don't know what's going on with the blog posts. They are supposed to post at 0100 hrs, but for some reason, they arn't and I'm having to manually post them when I get up in the morning. I'm working on this, so please be patient.

The Lord's Day

A day of rest. Enjoy the video.

Too Tired

5 rounds for time of:

50' Tire Flips
100 m Sprint
10 KBS
10 Tire Sledge Hammers

We havn't done this one in a while. It's good times!

Clean/KBS Drop Set

10/9/8/7/6/5/4/3/2/1
Cleans 135#/95#
1/2/3/4/5/6/7/8/9/10
KBS 53#/35#

Way to represent out there in Hawaii, Jim.

Ring Rows

21-15-9

Ring Rows
Wall Balls (20-25#)
Abmat Sit Ups

Rest Day

Enjoy your day off of training. Anthony paid the gym a visit the other day and I took advantage of it by getting out the video. Here he is doing a round of "Log Jam."

Prison Yard Push and Pull

For time:

100 Bench Press (135#)
100 Pull Ups

Am I the only one who loves this workout?

Bo Peep

5 rounds for time of:

400 m
10 Ring Dips
10 KBS
25 Abmat Sit Ups

The Lord's Day

A day of rest. Let the body heal because we will start destroying it again tomorrow. :) Here's Tanno doing a round of "The 50's" His form is getting a lot better!


***Don't forget it's time change today. Turn your clocks forward 1 hr***

Caleb

8 rounds for time of:

400 m
8 Walking Lunges
8 Box Jumps

This workout will be at the Calvin Christian High School Track at 0830 hrs. Hope to see you all there.

***Don't forget to turn your clocks forward 1 hr tonight for time change***

Diane's Sister

21-15-9

225# Deadlift
115# Push Press

Tomorrow's workout will be at the Calvin Track at 0830 hrs.

Hang Man

3 rounds for time of:

50 Squats
15 Pull Ups
7 Hang Cleans (135/95#)

Just a head's up for Saturday. The workout will be held at the Calvin Christian High School track at 0830 hrs. Yes, I already hear the moans.

Rest Day

Enjoy the day off.

Here's Lauren giving me the "look" after an especially hard workout the other day.

5 K Run

This should be a fast run. Enjoy yourself, but push yourself as well.

Log Jam

For time of:

200 m, 10 Push Press (95#/65#), 10 Pull Ups
200 m, 9 Push Press, 9 Pull Ups
200 m, 8 Push Press, 8 Pull Ups
all the way to...
200 m, 1 Push Press, 1 Pull Up

The Lord's Day

A day of rest.

Here's Jim doing the first round of "No Joke"