The Greek

(115/95)

40 Deadlifts, 40 Sit Ups, 400 m run
30 D/L's, 30 Sit Ups, 400 m
20 D/L's, 20 Sit Ups, 400 m
10 D/L's, 10 Sit Ups, 400 m

The Lord's Day

A day of rest.

Declining Sit Ups

400 m run
50 Wall Balls (20/10)
50 Sit Ups
400 m run
30 Wall Balls
30 Sit Ups
400 m run
20 Wall Balls
20 Sit Ups

Death By 10 m Run

10 m 1st minute
20 m 2nd minute
30 m 3rd minute...etc till you can't get the run in during the minute provided.

Thanksgiving Day

Happy Thanksgiving!

Have a wonderful time with your families and stuff yourself full of pie and sweats. Oh wait, I'm not supposed to say that :). Hey, it's only cheating if you get caught, right?

Have a good day off and I'll see you all tomorrow.

Back Squat Max

3-2-2-1-1-1

Kick In The NutZ

Casey from Gini Fitness gave me this workout.

3 rounds w/a group of three

1000 m Row, Punching Bag, Tire Sledge
500 m Row, Punching Bag, Tire Sledge
250 m Row, Punching Bag, Tire Sledge

One person at each station. When the person on the rower is finished, everyone rotates to the next station. Everyone does each station p/round.

***There will be a Wednesday workout this week because of Thanksgiving on Thursday. Subsequently, there will be NO Thursday workout.***

The Roman

5 rounds for time of:

5 Deadlifts (275/135)
10 Burpees

***There will be a Wednesday workout this week because of Thanksgiving on Thursday. Subsequently, there will be NO Thursday workout.***

The Lord's Day

A day of rest. Notice how hard AB's shrugs are. This is what I'm always talking about!

Hop Till You Drop

Rx’d Women 55 lbs. Men 75lbs.

5 Rounds of
5 SDHP
5 Burpees

After you finish these 5 rounds, 5 box jumps.
4 Rounds of
4 SDHP
4 Burpees

After you finish these 4 rounds, 4 box jumps.
3 Rounds of
3 SDHP
3 Burpees

After you finish these 3 rounds, 3 box jumps.
2 Rounds of
2 SDHP
2 Burpees

After you finish these 2 rounds, 2 Box jumps
1 Round of
1 SDHP
1 Burpees

After you finish the 1 round, 1 box jump.

2 mile Row

Rowing Push Press

500 m Row
21 Push Press (95/45)
500 m Row
15 Push Press
500 m Row
9 Push Press

Rest Day

Have a good day off and I'll see you tomorrow. This was Brayden's first trip to the range. He wouldn't stop giggling.

Tripper

100 ft Walking Lunge (W/L)
21 Pull Ups
21 Sit Ups
100 ft W/L
18 Pull Ups
18 Sit Ups
100 ft W/L
15 Pull Ups
15 Sit Ups
100 ft W/L
12 Pull Ups
12 Sit Ups
100 ft W/L
9 Pull Ups
9 Sit Ups
100 ft W/L
6 Pull Ups
6 Sit Ups

Deadlift Max

Go for max weight.

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

The Lord's Day

A day of rest.

Heavy Wreckage

100 m Sprint
1 Tire Flip
100 m
2 Tire Flips
100 m
3 Tire Flips..etc to...
100 m
10 Tire Flips and reverse the order...
100 m
9 Tire Flips
100 m
8 Tire Flips..etc to 1 Tire Flip

5 K Run

Helen

3 rounds for time of:

400 m
21 KBS
12 Pull Ups

Rest Day

Sore much? Yesterday was fun! Have a good day off.

400 m Burpees

Ha, here is a treat for everyone. "Yay, Burpees!" To answer everyone's question, yes, I enjoy suffering along with everyone around me :). No complaints, tomorrow you get to rest

Do a regular burpee, but when you do your jump, just jump as far forward as you can. You will be travelling a total of 400 m.

The Tune Up

3 rounds for time of:

400 m
12 Body Weight Deadlifts
12 KBS
12 Pull Ups

The Lord's Day

A day of rest.

Here is a clip from a recent firearms school I went to. Here is the instructor, Jeff Johnsgaard from Sabre Tactical, demonstating the system. He is an avid CrossFiter too.

Push Press WOD

Go for your 3 rep max:

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

Today is the last day of the Jumping Lunge Mini Challenge. Congrats to those who did it!

Jumping Lunge Mini Challenge
Day 50: 50 Jumping Lunges
Total so far: 1275

Clean/KBS Drop Set

(135#/95#)

10/9/8/7/6/5/4/3/2/1
Cleans
1/2/3/4/5/6/7/8/9/10
KBS

Jumping Lunge Mini Challenge
Day 49: 49 Jumping Lunges
Total so far: 1225

Enough

(135# Men/95# Women)

21 Back Squats
400 m
15 Back Squats
400 m
9 Back Squats
400 m

Jumping Lunge Mini Challenge
Day 48: 48 Jumping Lunges
Total so far: 1176

Rest Day

Have a good day off. See you tomorrow.

Jumping Lunge Mini Challenge
Day 47: 47 Jumping Lunges
Total so far: 1128

CrossFit Total

Here is something new we havn't been doing here and probably should have been doing all along. It's called the CrossFit Total. It's a way to measure your progress, not only with yourself, but to a standard set by CrossFit. I have attached a link to that standard grid below. The way it works is: You get three chances to get your one rep max on each of the three exercises below. You take your highest weight on each exercise, add them all together for a total weight. That is your score. The goal is to improve that number each time you do the CrossFit total. "Measurable results"

Three chances at your 1 rep max of:

Back Squat
Shoulder Press
Deadlift

CrossFit Total Standards

Jumping Lunge Mini Challenge
Day 46: 46 Jumping Lunges
Total so far: 1081

Athens

8 rounds for time of:

15 Deadlifts (135/95#)
15 Push ups or 9 Ring push ups

I ran out of pics and vids to post, so until I get more, no pics for you!

Jumping Lunge Mini Challenge
Day 45: 45 Jumping Lunges
Total so far: 1035

The Lord's Day

A day of rest.

Jumping Lunge Mini Challenge
Day 44: 44 Jumping Lunges
Total so far: 990