30's Wipeout

3 rounds for time of:

30 Burpees
30 Sit Ups
30 Squats
30 Walking Lunges

***Have a great New Years Eve and New Years Day. Please stay safe. No workout tomorrow***

Rest Day

Have a good day off.

***There will be a workout here on New Years Eve, but no workout on New Years Day.***

Triple Tabata

Squats
Box Jumps
KBS

TABATA'S: 20 seconds of work w/10 seconds of rest for 8 rounds= 4 minutes.
You'll start with the air squats and after your last set, rest 10 seconds and start immediately into the box jumps...etc.

Rowing Push Press

500 m Row
21 Push Press (95/65)
500 m Row
15 Push Press
500 m Row
9 Push Press

The Lord's Day

A day of rest.

Push Press WOD

Go for your 3 rep max

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

Merry Christmas!

Have a wonderfull Christmas Day. My family and I put this little number together for you all. We worked hard at it, so please enjoy!

Send your own ElfYourself eCards

***NO workout here today***

The Irish

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

Box Jumps
Ring Push Ups



***No workout here on Friday, Christmas.***

Rest Day

Have a good day off.

***No workout here on Friday, Christmas.***

Hellfrandi

400 m
21 KBS
21 Pull Ups
21 Thrusters (95/65)
21 Pull Ups
21 Deadlifts (225/135)
21 Hand Stand Push Ups (HSPU) or Shoulder Press

Running SP, PP, PJ

800 m
21 Shoulder Press (95/65)
800 m
21 Push Press
800 m
21 Push Jerk

The Lord's Day

A day of rest.

Thank you all for the generous gift. I really appreciate it. You must know, for all the extra cash that comes in, a new piece of equipment gets purchased. That means, harder workouts.:)

Track WOD

***Today's workout will be at the Calvin Christian High School track at 08:30 hrs***

5 rounds for time of:

400 m
30 Push Ups
30 Squats
30 Sit Ups

Run 5K

***Saturday's workout will be at the Calvin Christian High School track***

Nichole

No Jim, I'm not "saying" you hit like a girl named Nichole. Just implying it...:)

AMRAP in 20 min of:

400 m
Max Reps Pull Ups

***Saturday's workout will be at the Calvin Christian High School track***

Rest Day

Have a good day off.

Running Fran

21-15-9

Thrusters (95/65)
Pull Ups
400 m

Linda

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

Deadlift (1 1/2 Bodyweight)
Bench Press (Bodyweight)
Cleans (3/4 Bodyweight)

The Lord's Day

A day of rest.

Sixty Three

7 rounds for time of:

(115#/75#)

3 X OHS (OverHead Squat)
3 X Push Press
3 X Power Cleans

Row 10 min

Go for max distance in the 10 minutes.

Follow Up

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

Rest Day

Have a good day off.

Here is the AM crew. Thanks Xavs for bringing the "guns" for protection. We all appreciate it. :)

Cookie Toss

100 reps w/a partner for time:

Partners standing 10' away from each other w/a 10#/15# Med Ball.

Toss the ball to the partner and do 1 Box Jump.
Partner will catch ball and toss it back and do 1 Box Jump.

That is 1 rep. 100 Reps each person.

Cracker Jack

5 rounds for time of:

7 Back Squats (Bodyweight)
15 Box Jumps

The Lord's Day

A day of rest.

Shoulder Press Max

Go for max weight.

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

Your max lift should come somewhere in the middle of the 5 single reps. The first 3 and 2 reps are basically warmups for your single rep attempts. Push yourself and good luck.

***No workout here this morning***

Run 5K

***Tomorrow's workout is cancelled***

A Long Walk

10 rounds for time of:

6 Pull Ups
9 KBS
12 Walking Lunges

***Saturday's workout is cancelled***

Rest Day

Have a good day off.

To every man, there comes in his lifetime, that special moment when he is figuratively tapped on the shoulder and offered a chance to do a very special thing, unique to him and fitted to his talents; What a tragedy if that moment should find him unprepared or unqualified for the work which would be his finest hour.

-Sir Winston Churchill

***Saturday's workout is cancelled***

CrossFit Total

Three chances at your 1 rep max of:

Back Squat
Shoulder Press
Deadlift

Below is a link to the standards chart. Just click on it.

"CrossFit Total Standards"