Rest Day

Have a good day off.

Jumping Lunge Mini Challenge
Day 12: 12 Jumping Lunges
Total so far: 78



This is classic! This stuff will thrash you if you don't respect it.

DC WOD1

We are going back to the beginning. Remember how you all felt after that 1st workout? Pain comes to mind. Well, we are going to do that one again to see how well you all improved. Can't wait to see the results.

5 rounds for time of:

100 m Sprint
5 Shoulder Press (65/45#)
25 Squats

I increased the weight for the guys a smidge to make it a little harder since this should a break for most of you.

Jumping Lunge Mini Challenge
Day 11: 11 Jumping Lunges
Total so far: 66

Push Press WOD

Go for your 3 rep max:

3-3-3-3-3

Jumping Lunge Mini Challenge
Day 10: 10 Jumping Lunges
Total so far: 55

The Lord's Day

A day of rest.

Here is a pic of our cheering section. It's getting bigger and bigger.

Jumping Lunge Mini Challenge
Day 9: 9 Jumping Lunges
Total so far: 45

Motivation

This picture does not do the hill justice. This thing is quite steep. That was a great workout.

3 rounds w/a continuously running clock,
1 min at each station.

Wall Balls
Sit Ups
Tire Flips
Shoulder Press (65/45)
Box Jumps
1 min rest.

Jumping Lunge Mini Challenge
Day 8: 8 Jumping Lunges
Total so far: 36

Run 5K-5 mi

Lauren finally got the rythem of the Kip Up Pull Up down. Good job!



Jumping Lunge Mini Challenge
Day 7: 7 Jumping Lunges
Total so far: 28

Diane's Sister

21-15-9

(225#/135#) Deadlift
(115#/95#) Push Press

Jumping Lunge Mini Challenge
Day 6: 6 Jumping Lunges
Total so far: 21

Rest Day

Have a good day off.

Here's the Saturday morning crew on top of "E Hill." That was a tough one.

Jumping Lunge Mini Challenge
Day 5: 5 Jumping Lunges
Total so far: 15

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 ...etc to
200 m, 1 Push Press, 1 Pull Up

Jumping Lunge Mini Challenge
Day 4: 4 Jumping Lunges
Total so far: 10

Follow Up

For time of:

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

Jumping Lunge Mini Challenge
Day 3: 3 Jumping Lunges
Total so far: 6

The Lord's Day

A day of rest.

Jumping Lunge Mini Challenge
Day 2: 2 Jumping Lunges
Total so far: 3

Easy $

***The AM session is canceled due to an early soccer game. Call me or Jim to schedule an afternoon workout if you so desire.***

Start w/a 400 m...then
4 rounds of:

25 Push Press (65/45#)
25 Push Ups
25 KBS

then...400 m to finish it up.



Welcome to Day 1 of the "Jumping Lunge Mini Challenge" Do a regular lunge, jump in place and switch leg position into another lunge.

Jumping Lunge Mini Challenge
Day 1: 1 Jumping Lunge
Total so far: 1

Row 2 miles

OHS5, FS3, BS1

For max weight of:

Overhead Squat 5-5-5-5-5
Front Squat 3-3-3-3-3
Back Squat 1-1-1-1-1

Rest Day

Have a good day off.

Are you thinking Lunges? CrossFit Kids? Just an idea :).

***This Saturday, I have to attend an early soccer game and have to cancel the AM session. If anyone still wants to do the workout, I'll be home later and can arrange a time to do it.

Quote of the day: "In theory there is no difference between theory and practice. In practice there is." ~ Yogi Berra

The 50's

10 rounds for time of:

5 Deadlifts (135#/65#)
5 Shoulder Press (135#/65#)
5 Burpees

Think...Lunges

Money

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

Pull Ups
KBS

Starting Saturday, we will be starting the 2nd "Mini Challenge" I hope you're up for the challenge. Think...Lunges.

The Lord's Day

A day of rest. Yeah, no more push ups.

Here's Dorinda cursing at me under her breath for making her walk 450 m with weights in her hands. It really works though.

CrossFit Poker

"You feelin' lucky...?"

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

Push Up Mini Challenge
Day 50: 50 Push Ups
Total so far: 1275

Run 5K-5 mile

I'm giving you the choice of running a 5K or 5 miles.

Push Up Mini Challenge
Day 49: 49 Push Ups
Total so far: 1225

"Lil" Barbara

3 rounds for time of:

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Rest precisely 3 minutes between each round.

Push Up Mini Challenge
Day 48: 48 Push Ups
Total so far: 1176

Rest Day

Have a good day off.

Push Up Mini Challenge
Day 47: 47 Push Ups
Total so far: 1128

Almost there!

Triple Tabata

Squats
Box Jumps
KBS

Do all 8 sets of the exercise and roll straight into the next 8 sets of the next exercise, etc for all three exercises. Total of 12 minutes.

Push Up Mini Challenge
Day 46: 46 Push Ups
Total so far: 1081

Karabel

10 rounds for time of:

3 Snatches (115#)
15 Wall Balls (25#)

Push Up Mini Challenge
Day 45: 45 Push Ups
Total so far: 1035

The Lord's Day

A day of rest.

Push Up Mini Challenge
Day 44: 44 Push Ups
Total so far: 990

Fight Gone Bad

3 rounds

With a continuously running clock,
1 min at each station
5 stations plus one rest station

Wall Balls (25/10#)
SDLHP (75/45#)
Box Jumps
Push Press (75/45#)
Row (calories)
Rest 1 min

Count reps and calories for score.

Can't wait for our Tabernacle Gym party this afternoon! Should be a great time.

Push Up Mini Challenge
Day 43: 43 Push Ups
Total so far: 946

Row WOD

Row 3200 m for time

"Respect the row machine!"

Push Up Mini Challenge
Day 42: 42 Push Ups
Total so far: 903

3 1/2 Tons

For time:

Lift the weight from the ground to overhead.

7000 lbs=
155# X 46 reps
135# X 52 reps
95# X 74 reps
75# X 94 reps

Push Up Mini Challenge
Day 41: 41 Push Ups
Total so far: 861

Rest Day

Have a good day off.

Here is the Gomolka family after Saturday's workout.

Push Up Mini Challenge
Day 40: 40 Push Ups
Total so far: 820

Family & Friend WOD

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

Wall Balls
Sit Ups
Box Jumps
OverHead Squats (OHS)
KBS

Push Up Mini Challenge
Day 39: 39 Push Ups
Total so far: 780