The Lord's Day

A day of rest.

Fighter's Reality

3 rounds for max score: (count each rep)
1 min at each station

Abmat Sit Ups
Deadlift (135#)
Pull Ups
Goblet Squats (25# med ball)
Rest 1 min

Check the comments section for today's overall scores. Good work everybody.

Easy $

400 m...then,

4 rounds of:
25 Push Press (65#)
25 Push Ups
25 KBS...then,

400 m

Prison Yard Push & Pull

100 Bench Press (135#)
100 Pull Ups

You must complete all reps of one exercise before continuing on to the next. Here is Mike crushing it!

Remember, motivation MUST come from within. There may be outside stimuli that assist with motivation (goals), ie: competition, weight loss, emotion control, etc. Those are all good to assist you with reaching your goal, but the motivation, ultimately, must come from within. Occasional nudges from the coaching staff, loved ones, or whoever are sometimes needed at all levels of training. I understand that and am willing to assist. If you truly want to get fit, YOU'LL make it happen, despite the excuse.

Rest Day

Have a good day off.

Just a reminder of our Group Workout Day on Saturday at 0900 hrs. I would like to see everyone here giving it their all. Get some!

The Increase

1 mile run
25 Box Jumps
30 Dumbell Shoulder Press (20# D/B's)
35 Wall Balls
40 Push Ups
50 Squats
1 mile run

Great turnout for Memorial Day yesterday. Awesome effort put out by everyone. I love it. Welcome Dawn, Rob, and William.

The 100

First of all, Happy Memorial Day! I hope everyone had a good weekend. Laughlin was fun even without a boat.

For those of you who have today off, we will be working out here at 0900 hrs. I hope you can show up to change up your workout times a bit. Remember, "Constantly Varied." That includes your workout times.

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

We will have a Group Workout session here this Saturday, 05/30/09, at 0900 hrs. This is an opportunity for you to invite those peeps who are on the fence with CrossFit. Also, those of you who use this blog as a source for your daily WOD's, or inspiration, or information, etc...I invite you to make it here to meet some of the other athletes you see posted here daily. Please send me an email if interested.

The Lord's Day

A day of rest.

800 m

800 m X 3

Rest between each 800 m

The Irish

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

Box Jumps
Ring Push Ups

We miss you Anthony. When you're not too busy out there saving lives, you need to get back here for some body destruction.

Follow Up

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

This picture says it all!

Rest Day

Have a good day off.

Vice President Joe Biden came flying into town last week and our Sniper team was tasked with the overwatch protection. Here is a pic of a few of us in front of the plane.

5K

Post route and time to comments.

Shinin'

3 rounds for time of:

400 m
15 BodyWeight Deadlifts
20 Box Jumps

Happy Monday!

Cool Down:
100 Bench Press 135#
100 Abmat Sit Ups
(Partition as needed)

The Lord's Day

A day of rest. Enjoy the video of the "Tire Man" in his natural habitat.

Two Car Pile Up

10 KBS, 1 Burpee
10 KBS, 2 Burpees
10 KBS, 3 Burpees
10 KBS, 4 Burpees
etc...till
10 KBS, 10 Burpees

Sixty Three

7 rounds for time of:

All exercises to be done with 115#, scale as needed.

3 OverHead Squats (OHS)
3 Push Press
3 Power Cleans

5K

Post route and time to comments and have fun.

Rest Day

Jim, your pull ups are really coming along nicely...Keep up the good work.

Front Squat/Ring Dips

5 rounds for time of:

20 Front Squats (45#)
15 Sit Ups (Abmat)
10 Ring Dips

The Greek

I'm telling you, this is Jim in his college years. Spittin' image. :) Or, Oliver Hudson from "Rules of Engagement"

All Deadlifts are to be done with 115#

40 Deadlifts, 40 Abmat Sit Ups, 400 m
30 Deadlifts, 30 Abmat Sit Ups, 400 m
20 Deadlifts, 20 Abmat Sit Ups, 400 m
10 Deadlifts, 10 Abmat Sit Ups, 400 m

The Lord's Day

A day of rest.

I know, this doesn't look like resting.

HAPPY MOTHER'S DAY!!!

Overwatch

For time with a partner.
Only 1 person doing the work at a time. The other is resting. All reps must be completed by both persons before continuing on to next exercise.

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

OHS5, FS3, BS1

OverHead Squat
5-5-5-5-5

Front Squat
3-3-3-3-3

Back Squat
1-1-1-1-1

Run 5K

Rest Day

Even the kids love CrossFit!

Revelation

5 rounds for time of:

400 m
10 Bench Press (Body Weight)
10 Pull Ups

Fortitude

AMRAP in 30 min of:

5 Pull Ups
5 Ring Dips
15 Abmat Sit Ups

The Lord's Day

A day of rest. Here is LJ and JJ cranking out a round of "The Whinner"

Murph

Today's workout will be at the Calvin track at 0830 hrs.

For time:
Partition the exercises as needed. ie: 10 pull ups, 20 push ups, 30 squats

1 Mile run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile run

OverHead Squat WOD

5-5-5-5-5

Work on technique and form with each rep.

Tomorrow's workout will be at the Calvin track at 0830 hrs. See you there.