Bench Press Max

3-2-2-1-1-1

Go for max weight. Use a spotter for safety.

Finish up w/some Tabata Sit-Ups...8 rounds of 20 sec of work, 10 sec rest.

Rowing Push Press

500 m Row
21- Push Press (95#)
500 m Row
15- Push Press
500 m Row
9- Push Press

This workout is for all of us to just get a grip on how the row machine works and getting the technique down. Enjoy.

I added a new link this morning to Elvis Tattoos. Some great art and tats on his website. This is my buddy, Jason's, website.

The Lord's Day

A day of rest.

Here is the newest addition to The Tabernacle Gym. A Concept 2 row machine. AAAhhh, I see some rowing workouts in our future...

Deadlift/Push Up WOD

This picture is a tribute to our very own "Cover Boy," Lauren and his daughter, Brynn. My wife, Kris, took this photo and it's now the cover of the magazine. Go, Kris! As for Lauren, what a pretty "Cover Boy." :) It's when we stop ripping on ya, L-dog, when you need to worry.

Oh, and happy birthday, Lauren. As for the workout...

We will do this as partners. While one is doing the deadlifts, the other is doing push ups...simple.

10 rounds

15- 135# Deadlift
15- Push Ups

Revelation

5 rounds for time of:

400 m
10 Bodyweight Bench Press
10 Pull Ups

Family & Friend WOD

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

Wall Ball
Sit Ups
Box Jumps
OHS (45#)
KBS

Rest Day

Have a good day off.

5K

Post route and time to comments.

No AM session today...I'll be training/other things this morning.

Plus, it's Kris' and my 8 year anniversary, so I'll probably not be there for the afternoon session either. Give Jim a call.

Dimes

We can thank Mike for this treat...

10 rounds for time of:

10 Pull Ups
10 Burpees
10 Sit Ups

Happy Father's Day

A day of rest.


Pre-workout procrastination.

The 50's

10 rounds

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

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.

Push Up/Box Jumps

150 Push Ups
10 Box Jumps on the min for every min you are doing push ups.

Rest Day

Have a good day off. For those of you at the beach, camping, wish I was there.



You see...CrossFit is fun.

Log Jam

For time of:

200 m, 10 Push Press (95# for all), 10 Pull Ups
200 m, 9 Push Press, 9 Pull Ups
200 m, 8 Push Press, 8 Pull Ups
etc...to
200 m, 1 Push Press, 1 Pull Up

Reversal

Push Ups & Sit Ups

20-1
19-2
18-3
17-4
16-5
15-6
etc...to 1-20

The Lord's Day

A day of rest.

Yesterday was fun. Thanks for everyone giving it 100%!

The "Tire Man" 8's

This one is for you, Lauren.

5 rounds of:

8 Tire Flips
8 Tire Sledges (right hand dominant)
8 Tire Sledges (left hand dominant)
8 KBS
100 m Sand Bag run (25#)

Rule of Three

With a group of 3:

7 rounds (While one is working, the other two are resting so they can hit it hard when their turn is up)

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

Push Press WOD

Go for your 3 rep max:

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

Rest Day

Have a good day off.

5K

Enjoy the run today. Post your time and route to comments.

Deadlift Max

Go for max weight:

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

I heard a rumor you were coming back to the gym, Michele...is it true?

The Lord's Day

A day of rest.

Donkey Kong

21-15-9

Burpees
KBS
Box Jumps

3 1/2 Tons

Move 7000# from the ground to overhead:

155# = 46 reps
135# = 52 reps
95# = 74 reps
75# = 94 reps

PM session only today

SWAT Tryouts

2 rounds for time and count reps for score:

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

Bonus points:
30 pts < 18 min
20 pts < 19 min
10 pts < 20 min
Anything over 20 min and you score at face value. No bonus points for you!

PM session only today

Rest Day

Have a good day off.

Ya know, this is just an observation, buuuutttt, Jim is busting out 45# KBS while I am working on the man weight of 53# in this picture. Like I said, just an observation, no judgement...Jim.

I have been talking to a few of you about the importance of logging your workouts to show your progression. Click on the link below to read the article and below the link is a quote from the article found in the CrossFit Journal.

Logging your workouts

“One of the most important things in CrossFit is logging your workouts. I hit plateaus and I know it’s time to adjust (various variables). Logging gives you an overall view of your progression. Just by looking at those numbers, it gives you context.” -Tyler Weir

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 set =

1-Shoulder press (75/45#)
1-Push press
1 Push jerk

PM session only today

Fortitude

AMRAP in 30 min of:

5 Pull Ups
5 Ring Dips
15 Abmat Sit Ups

Here's William cranking out some jump rope. Good height on those jumps, kid!

AM and PM sessions today