10 Min Row

Row for max distance in 10 minutes.

**Tomorrow is "Motivation Day" at 0830 hrs.

400 m Push Ups

For 12.30.10

400 m Run
50 Push Ups
400 m
50 Push Ups
400 m
50 Push Ups
400 m

Rest Day

Have a good day off.

Saturday will be our "Motivation Day." It would be good to have everyone there to kick off the new year.

Turning 30

For 12.28.10

30 Squats
30 Push Ups
30 Walking Lunges
30 Shoulder Press (65/45)
30 Sit Ups
30 KBS
30 Back Extentions
30 Power Cleans (65/45)

Thrashed Legs

For 12.27.10

1-2-3-4-5-6-7

Front Squat (Body Weight)
Push Ups

The Lord's Day

A day of rest.

Merry Christmas

5K Run

Have a Merry Christmas Eve.

PVC Mile

For 12.23.10

All exercises to be done with PVC pipe.

25 Back Squats
25 Front Squats
25 OHS

400 m Run

25 Shoulder Press
25 Push Press
25 Push Jerks

400 m Run

50 Squat Cleans

400 m Run

50 Snatches

400 m Run

Rest Day

Have a good day off.

***NO workout here on Christmas Day.

No Joke

For 12.21.10

21-15-9

Push Press (115/75#)
Box Jumps
Pull Ups

Mrs Burpee

For 12.20.10

As many burpees as you can in 20 min. 3-2-1...GO!

The Lord's Day

A day of rest.

*Please check yesterday's comment section.

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-Shoulder press

1-Push press

1 Push jerk

Run or Row

Pick your poison day.

***The gym is open again in the AM starting tomorrow.

Better Than Botox

For 12.16.10

Dorinda came up with the name, blame her!

3 rnds for time of:

500 m Row
21 Burpees
400 m Run

Rest Day

Have a good day off.

Cindy

For 12.14.10

AMRAP in 20 min of:

5 Pull Ups
10 Push Ups
15 Squats

Tabata Something Else

For 12.13.10

Tabata: 20 sec of work w/10 sec of rest between each round.  8 rounds for each exercise for a total of 32 rounds.

Pull Ups
Push Ups
Sit Ups
Squats

The Lord's Day

A day of rest.

***For the AM peeps, this next week is going to be a little dicey. I am going to a school Mon-Fri day watch hours, so it will be up to Kris to open the gym for you gals.

Freebie Day

Work on a skill of your choosing, going heavy of course!

5K Run

Log Jam

For 12.09.10

This workout will be at the Calvin Track immediately following kid drop-off.

200 m, 10 Push Press (95/65), 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

Rest Day

Have a good day off.

**Tomorrow's workout will be at the Calvin Track immediately following kid drop-off.

***I won't be around on Saturday morning, so if Mike is around, he will lead the workout.

Family & Friend WOD

For 12.07.10

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

Wall Balls
Abmat Sit Ups
Box Jumps
OHS (45#)
KBS

Enough

For 12.06.10

21 Back Squats (135/95)
400 m Run
15 Back Squats
400 m
9 Back Squats
400 m

The Lord's Day

A day of rest.

Shoulder Press Max

3-2-2-1-1-1

***No AM workout here today.

5K Run

The Tune Up

For 12.02.10

3 rounds for time of:

400 m Run
12 Bodyweight Deadlifts
12 KBS
12 Pull Ups

Rest Day

Have a good day off.

30's Wipeout

For 11.30.10

3 rounds for time of:

30 Burpees
30 Sit Ups
30 Squats
30 Walking Lunges

Row Boat

For 11.29.10

500 m Row
10 Sit Ups
400 m Row
20 Sit Ups
300 m Row
30 Sit Ups
200 m Row
40 Sit Ups
100 m Row
50 Sit Ups

The Lord's Day

A day of rest.

Squat Clean Max

3-2-2-1-1-1

I am looking for perfect form on each rep and deep squats.

5K Run

Happy Thanksgiving

I am thankful for all of you who spend your mornings and/or nights here getting in shape with me. I feel our groups have really become close and I consider you all good friends of mine...the harder the workouts, the more I like you :). Seriously, thanks for being good workout partners and friends.

Rest Day

Have a good day off.

There won't be any workout here tomorrow due to it being Thanksgiving. Enjoy the time with your family and/or friends.

Overwatch

For Tues 11.23.10

With a partner...only one person works at a time, the other rests

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

Rainy Day

For Monday 11.22.10

7 rounds for time of:

250 m Row
10 Push Jerks (95/65)

The Lord's Day

A day of rest.

Bench Press Max

3-2-2-1-1-1

5K Run

"Chris"

For Thurs 11.18.10-

In honor of San Diego Police officer Chris Wilson, who was shot and killed in the line of duty October 27, 2010, this workout has been named after him.


"Chris"

10 Rounds

9 Front Squats (135#/95#)
9 Pull Ups
9 Burpees
200m Run

***This morning's workout will be at the Calvin Track right after kid drop off***

Rest Day

Have a good day off.

***Tomorow's AM workout will be at the Calvin Track right after kid drop off***

Death By Push Ups/Sit Ups

For Tues 11.16.10-

Do 1 Push Up and 1 Sit Up the 1st minute
Do 2 Push Ups and 2 Sit Ups the 2nd minute, etc.

Continue until you can't do the work in the minute provided. Then, reduce the reps by 5 and continue 5 more minutes.

The Burn

For Monday 11.15.10-

5 rounds for time of:

15 Walking Lunges w/35# Dumbells
15 Hang Cleans (65/45)
15 Push Press (65/45)

The Lord's Day

A day of rest.

Weighted Burpees

(45/20# Dumbells in each hand)
100 reps for time of:

Burpees w/the dumbells.

With the weights in your hands, set them on the ground, extend your feet to the push up position while still holding the dumbells, do a push up, retract your legs to the deadlift position and stand up with the weights. No jump. That's one rep.

Speed Row WOD

Row 1 min
Rest 1 min
For a total of 20 minutes.

The goal is to get a total of 3000 meters

Running SP, PP, PJ

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

Rest Day

Have a good day off.

Karabel

10 rounds for time of:

3- Snatches (115/75)
15- Wall Balls

Deadlift/Push Up WOD

10 rounds for time of:

15-(135/95#) Deadlifts
15-Push Ups

You can do this with a partner if you wish. While one is doing the D/L's, the other is doing the push ups.

The Lord's Day

A day of rest.

The Bear

5 rounds w/full recovery between each round.

Start w/65# and work up to 150#

7 reps each exercise, 4 exercises=1 round

Power Cleans
Front Squats
Push Press
Back Squats

5K Run

Sumo WOD

5 rounds for time of:

400 m
21 SDLHP (Sumo deadlift high pulls) (75/45#)
21 Thrusters

Rest Day

Have a good day off.

50 reps of all of the following:

Box Jumps
Jumping Pull Ups
KBS
Walking Lunges
KTE
Push Press (45#)
Back Extension (GHD)
Wall Balls
Burpees
Double Unders or 150 Single Unders

Charlie Horse

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

Ring Push Ups
Box Jumps
Sit Ups (GHD)

The Lord's Day

A day of rest...well, sort of.

Hensley and I are going to be at the San Diego Mud Run causing havoc.

Happy Halloween!

Push Press WOD

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

5K Run

Running Box Jumps

AMRAP in 20 min of:

400 m
25 Box Jumps

Rest Day

Have a good day off.

Thruster Drop Set

(95/65#)

21 Thrusters
9 Burpees
15 Thrusters
15 Burpees
9 Thrusters
21 Burpees

***I most likely will be at work this morning, check w/Kris to verify she will be here.

Death By Squat

With a 45# bar, do 1 OverHead Squat (OHS) the 1st min, 2 the 2nd min, 3 the 3rd min, etc till you can't do the number in the minute provided. Follow up by backing off 5 rounds and continue 5 minutes.

The Lord's Day

A day of rest.

Death By Press

1 round=

1-Shoulder Press (75/45)
1-Push Press
1-Push Jerk

1 round the 1st minute, 2 rounds the 2nd minute, 3 rounds the 3rd minute, etc. Once you can't get the prescribed rounds in the minute, drop back by 3 rounds and continue for another 5 minutes.

Run 5K

Point Man

400 m Run
20 Push Ups
400 m
20 Push Ups
30 Sit Ups
400 m
20 Push Ups
30 Sit Ups
40 Squats
400 m
20 Push Ups
30 Sit Ups
40 Squats
50 Box Jumps

Rest Day

Have a good day off.

Row Boat

500 m Row
10 Sit Ups
400 m Row
20 Sit Ups
300 m Row
30 Sit Ups
200 m Row
40 Sit Ups
100 m Row
50 Sit Ups

Randy

75 reps for time of:

Power Snatch (75/45)

The Lord's Day

A day of rest.

Obstacle Course

We are leaving here at 0815 hrs.

Warm up: Modified Cold Zero= 5 rounds of Push Ups/100 m sprint w/a partner.

Run 5K

We will be leaving here at 0815 hrs tomorrow.

Bo Peep

5 rounds for time of:

400 m
10 Ring Dips
10 KBS
25 Abmat Sit Ups

Rest Day

Have a good day off.

***We will be leaving from here at 0815 hrs on Saturday morning for the obstacle course.

Seriously?

21-18-15-12-9

Box Jumps
KBS
Pull UPs
Handstand Push Ups OR Shoulder Press (95/65)

The Tune Up

3 rounds for time of:

400 m Run
12 Bodyweight Deadlifts
12 KBS
12 Pull Ups

The Lord's Day

A day of rest.

Next week, Saturday, we will be going on a field trip to an obstacle course down in Mira Mesa. We will be carpooling from here. I understand there are soccer games that day, so we will try to keep it a short trip. It should be a good time so please try to attend. ***More info to follow***

Squat Clean Max

Warm up: 10 min of jump rope.

3-2-2-1-1-1

10 Min Row

Row max distance in 10 minutes. Enjoy.

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.

The Irish

21-19-15-12-9-6-3

Box Jumps
Ring Push Ups

Sixty Three

7 rounds
(115/75#)

3- OHS
3- Push Press
3- Power Cleans

The Lord's Day

A day of rest.

Bench Press Max

3-2-2-1-1-1

5K Run

Point Man

400 m
20 Push Ups
400 m
20 Push Ups
30 Sit Ups
400 m
20 Push Ups
30 Sit Ups
40 Squats
400 m
20 Push Ups
30 Sit Ups
40 Squats
50 Box Jumps

Rest Day

Have a good day off.

Heat Stroke

40 Box Jumps
10 Toes to Bar (similar to the Knees to Elbows)
30 Box Jumps
20 Toes to Bar
20 Box Jumps
30 Toes to Bar

Shinin'

3 rounds for time of:

400 m
15 Bodyweight Deadlifts
20 Box Jumps

***I will not be here tomorrow AM, but Kris will be, so the AM crew can still workout.***

The Lord's Day

A day of rest.

Back Squat WOD

3-3-3-3-3

Run 5K

400 m Push Ups

400 m Run
50 Push Ups
400 m Run
50 Push Ups
400 m Run
50 Push Ups
400 m Run

Rest Day

Have a good day off.

Front Squat/Ring Dips

5 rounds for time of:

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

Easy $

400 m Run
...then

4 rounds of:

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

400 m Run

The Lord's Day

A day of rest.

Randy

75 Power Snatches (75/45)

Speed Row WOD

Row 1 min
Rest 1 min

Continue this cycle for a total of 20 min. You can do it with a partner as well to mix it up.

Two Car Pile Up

10 KBS, 1 Burpee
10 KBS, 2 Burpees
10 KBS, 3 Burpees
...etc to 10 Burpees.

Rest Day

Have a good day off.

Rowing Push Press

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

The Greek

(115/95#)

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

The Lord's Day

A day of rest.

Snatch Exercises

We will be practicing the Snatch and going for PR's today. A good attitude is a MUST.

Run 5K

The Pinnacle

3 rounds for time of:

500 m Row
21 Burpees
400 m Run

Rest Day

Have a good day off.

Motivation

3 rounds, 1 min each station

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

Cracker Jack

HAPPY LABOR DAY!
Please stay safe...

5 rounds for time of:

7 Back Squats (Bodyweight)
15 Box Jumps

The Lord's Day

A day of rest.

3 1/2 Tons

Lift the weight from ground to overhead. Options: Clean and Press, Snatch.

7000 lbs=

155# X 46 reps or
135# X 52 reps or
95# X 74 reps or
75# X 94 reps

Run 5K

The MC

21-15-9

Front Squat (135/95)
Ring Rows
Push Ups

Rest Day

Have a good day off.

Log Jam

200 m, 10 Push Press (95/65), 10 Pull Ups
200 m, 9 Push Press, 9 Pull Ups
200 m, 8 Push Press, 8 Pull Ups
...etc to 1 Push Press and 1 Pull Up

Countdown

21 Deadlifts (115/95)
20 Push Ups
19 Box Jumps
18 Deadlifts
17 Push Ups
16 Box Jumps
...etc to 1

The Lord's Day

A day of rest.

"HomeGrown Week"

This is one of LJ's favorites:

TRACK WOD

5 rounds for time of:

400 m
30 Push Ups
30 Squats
30 Abmat Sit Ups

***This workout will be at the Calvin Track at 0830 hrs. Bring your Abmat if you got one.

"HomeGrown Week"

Row 2 miles

No one came up with this, but oh well, we's needz the cardio.

***Saturday's workout will be at the Calvin Track at 0830 hrs.

"HomeGrown Week"

TG came up with the exercises for this goodie:

CrossFit Poker

5 rounds alternating sets

1st set:
Hearts- Squats
Diamonds- Lunges
Clubs- 10 Single Unders
Spades- Box Jumps

2nd set:
Hearts- Push Ups
Diamonds- KBS
Clubs- Pull Ups
Spades- Shoulder Press (45#)

So, 1st round will be exercises from Set 1, the 2nd round will be exercises from Set 2, 3rd round will be from Set 1 again and so on.

"HomeGrown Week"

Rest Day

Have a good day off.

***Saturday's workout will be at the Calvin Track at 0830 hrs. My son has a soccer game early, so I won't be there. Sorry guys and gals.

"HomeGrown Week"

Thanks to MC for this little treat:

FOREARM SHIVER

4 rounds of:

400 m Walk w/(25/10#) weights in each hand (You don't need to pinch the weights, you can carry them through the collars if you wish. I'm a giver!)
50 Push Ups
50 Abmat Sit Ups

***I won't be around this AM for the workout, Dawn will run it. I have training.

"HomeGrown Week"

This week is dedicated to our favorite workouts or one's we have come up with ourselves.

Here is my favorite:

PRISON YARD PUSH & PULL

100 Bench Press (135/85#)
100 Pull Ups

The Lord's Day

A day of rest.

***NO AM workout on Tuesday. I have training.

Deadlift WOD

5-5-5-5-5

5K Run

Mikey

21-15-9

Pull Ups
KBS
Wall Balls

***Today is the last day to submit your workouts for "Home Grown" week.

Rest Day

Have a good day off.

***Remember, tomorrow is the last day to submit you "Home Grown" workout.

The Kris

5 Rounds for time of:

3 Push Ups
6 Squats
9 GHD Sit Ups
400 m Sprint

Heavy Thrusters

10 Thrusters (135/95)
50 Double Unders (D/U) or 150 Single Unders (S/U)
8 Thrusters
40 D/U or 120 S/U
6 Thrusters
30 D/U or 90 S/U
4 Thrusters
20 D/U or 60 S/U
2 Thrusters
10 D/U or 30 S/U

The Lord's Day

A day of rest.

***Home Grown week is upon us again. This is where you either come up with your own workouts or you choose your favorite for all of us to partake in. Submit your workout to me via email or drop off the workout on the napkin you wrote it on while sitting in your favorite bar...:) Deadline for submission will be Thursday the 19th.***

On another note, my schedule has finally freed up a bit. I don't have any more classes to teach for another few months. So, I should be around a little more.

Caleb

Calvin Christian High School track at 0830 hrs.

8 rounds for time of:

400 m
8 Walking Lunges
8 Box Jumps

3200 m Row

***Tomorrow's workout will be at the Calvin Christian High School track at 0830 hrs.

DC WOD3

21-15-9

Shoulder Press (65/45)
Squats
Deadlifts (135/95)
Push Ups

Rest Day

Have a good day off.

***Saturday's workout will be at the Calvin Christian High School track at 0830 hrs.

CrossFit Total

***NO AM workout here today. Sorry, but I have a detail I'm working this morning and can't be here.

3 attempts at your 1 rep max of:

Back Squat
Shoulder Press
Deadlift

Push Jerk/Pull Ups

5 rounds for time of:

6 Push Jerks (135/115)
12 Pull Ups

Remember, the push jerks are like a push press, only with jump down to catch the weight.

The Lord's Day

A day of rest.

Tuesday will be the CrossFit Total, so check your max on your logs.

Heavy Deadlift Trng

Scale as needed and take rests in between the sets.

5/225#, 4/250#, 3/275#, 2/300#, 1/325#
Then...
2/300#, 3/275#, 4/250#, 5/225#

Proper form is critical!

Run 5K

Two Timer

For time w/a partner:

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

Box Jumps
Med Ball Cleans (25/15#)
Push Ups

Only one of you is working at a time, the other rests.

Rest Day

Have a good day off and rest those weary bones!

Moderation

For time: as always

75 Pull Ups
75 Push Ups
75 Sit Ups

This workout was inspired by an old quote (a good one) used in a bad way by one of today's utes. "Everything in moderation." This is true, except when talking about using heavy narcotics, like heroin and crystal meth. He believed heavy narcotics like these were ok if "used in moderation." I can't make this stuff up.

Running Deadlift

5 rounds for time of:

15- Deadlifts (135/95)
400 m
15- Sit Ups (Abmat)

Welcome back those who were on vacation last week.

The Lord's Day

A day of rest.

Hang Clean WOD

3-3-3-3-3

12 min Row

Row for max distance in 12 min.

10 min Jumps

AMRAP in 10 min of:

20 Box Jumps
10 Push Press (95/65)

Rest Day

Have a good day off.

A Long Walk

***NO PM workout here today, Mike is gone.***

10 rounds for time of:

6 Pull Ups
9 KBS
12 Walking Lunges

***NO AM workout here tomorrow. We are back to the old schedule of Tues and Thurs mornings w/Wed off.***

Declining Sit Ups

***NO PM workout here today, Mike is gone.***

400 m Run
50 Wall Balls
50 Abmat Sit Ups
400 m
30 Wall Balls
30 Abmat Sit Ups
400 m
20 Wall Balls
20 Abmat Sit Ups

The Lord's Day

A day of rest.

***NO PM workouts here on Mon or Tues. We are going back to the old schedule for the AM crew w/workouts on Tues and Thurs mornings and Wed off starting this week.***

Back Squat WOD

3-3-3-3-3

5K Run

Family & Friend WOD

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

Wall Balls
Abmat Sit Ups
Box Jumps
OHS (45#)
KBS

Rest Day

Proof that I was at training yesterday...I got a rough job!

Have a good day off...No AM workout here this morning.

Tripper

100' Walking Lunge (W/L)
21 Pull Ups (P/U)
21 Sit Ups (Abmat) (S/U)
100' W/L
18 P/U
18 S/U
100' W/L
15 P/U
15 S/U
100' W/L
12 P/U
12 S/U
100' W/L
9 P/U
9 S/U
100' W/L
6 P/U
6 S/U

***NO AM workout here this morning...I have training.
**NO AM workout here tomorrow either...I have more trainig.

The Tune Up

3 rounds for time of:

400 m
12 Bodyweight Deadlifts
12 KBS
12 Pull Ups

***NO AM workout here tomorrow...I have training.

The Lord's Day

A day of rest.

OHS Max/Technique

3-3-3-3-3

Good luck to Dawn and Tanno as they participate in the Oly Lift Seminar today. Learn lots and bring it all back.

5K Run w/100 Burpees

During your 5K run, do sets of 10 Burpees every other block until you reach 100. It adds a whole new element to the run.

PVC Mile

All exercises are to be done with a PVC pipe except for the runs:

25 Back Squats
25 Front Squats
25 OHS
400 m
25 Shoulder Press
25 Push Press
25 Push Jerk
400 m
50 Squat Cleans
400 m
50 Snatches
400 m

Rest Day

Have a good day off. Except for the AM crew who has to pay for DV's failure to show yesterday.

Cindy

AMRAP in 20 min of:

5 Pull Ups
10 Push Ups
15 Squats

Happy Birthday, Dorinda. Her birthday request was to not do any running today, thus Cindy. However, since Dorinda didn't even show up for her workout(I judge you), it's ON tomorrow for the AM crew. Be prepared!

Deadlift/Push Up WOD

10 rounds for time of:

15 Deadlifts (135/95)
15 Push Ups

The Lord's Day

CrossFit breeds some pretty weird intensity. I can't explain it.

Clean WOD

Full Squat Cleans

3-3-3-3-3

Run/Row WOD

5 rounds of:

400 m Run
400 m Row OR...

w/a partner complete 5 rounds of:

While one is running the 400 m, the other is doing max distance on the row machine.

Death By KBS/Burpees

Do 1 KBS & 1 Burpee the 1st minute
Do 2 KBS & 2 Burpees the 2nd minute
Do 3 KBS & 3 Burpees the 3rd minute
etc until you can't get all the reps in during the minute provided.
Drop the reps by 5 and continue for another 5 minutes.

Rest Day

Have a good day off.

***No AM workout today.

7 Levels of Hell

7 rounds for time of:

7 KBS
7 Box Jumps
7 Pull Ups
7 KTE
7 Push Ups
7 Burpees
7 Deadlifts (135/95)

Don't like the name? Talk to me after the workout. :)

***No AM workout tomorrow***

801 Special

8 rounds for time

8 Clean & Jerks (115/85)
8 Pull Ups

The Lord's Day

A day of rest.


Enjoy the video!

Randy

75 reps of 75# Power Snatch

Check out tomorrow's post on the blog. It's a video I put together and it's pretty cool of the Gym.

5K Run

Ball Buster

You must carry a 10# med ball with you at all times

21-15-9

400 m
OverHead Ball Squats (10#)
Box Jumps
Abmat Sit Ups

Rest Day

Have a good day off. Except the AM crew.

Running GHD

400 m
21 GHD Sit Ups/21 GHD Back Extentions
400 m
15 GHD Sit Ups/15 GHD Back Extentions
400 m
9 GHD Sit Ups/9 GHD Back Extentions

Don't Let Go

21-15-9

Deadlifts (225/135#)
Pull Ups

**There is a penalty: 10 burpees to be completed if the bar gets put down before all reps for that set are completed or you let go of the pull up bar. Burpees must be completed before re-starting.

The Lord's Day

A day of rest.

Happy Birthday, Lauren!

Deadlift WOD

5-5-5-5-5

5K Run

Kick in the Nutz

3 rounds w/a group of 3 people

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

The rower dictates the pace of the round...As long as the rower is working, the others are either punching the bag or sledging the tire. When the rower is done, everyone rotates. Everyone must do all three exercises and all three row distances.

Rest Day

Have a good day off.

No AM or PM Workout here today.

Triple Tabata

Push Ups
Sit Ups
Squats

**Tabata: 20 seconds of work, with 10 seconds of rest for 8 rounds total. Should take 4 min for each exercise and a total of 12 min for all 3 exercises.

***NO AM workout here today, I'll be at trainig. There will be a PM workout however.

Fight on Friday

3 rounds for time of:

30 Sprawls w/1-2 punch**
30 Push Ups
30 Abmat Sit ups
30 Squats

**A sprawl is similar to a burpee, but less structured. Basically, just drop to the ground in a push up position and get back up. Easy!

***No PM workout here today.

The Lord's Day

A day of rest.

Welcome to our newest members!

***There will be NO AM workouts here this week until Sat 06/06/10. I have training all week. I'll be around in the PM on Tues and Thurs for workouts, however. Mike is on vacation this week.***

Push Press WOD

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

"A group becomes a team when all members are sure enough of themselves and their contributions to praise the skill of others." Anonymous

Thank you to all the members here at The Tabernacle Gym. You all make this place a fun place to be and workout. Keep up the positive and encouraging vibe we have going here.

Happy 21st Birthday, Anthony! Be safe tonight.

10 Min Row

Row for max distance in 10 min.

20 min Lunge

AMRAP in 20 min of:

3 Pull Ups
6 Box Jumps
9 Walking Lunges

Rest Day

Have a good day off...except the AM crew.

Make rest a neccesity, not an objective. Only rest long enough to gather strength.
Jim Rohn

DC WOD3

21-15-9

Shoulder Press (75/45)
Squats
Deadlifts (135/95)
Push Ups

"There's no such things as coulda, shoulda, or woulda. If you shoulda and coulda, you woulda done it." Pat Riley

Clean/KBS Drop Set

We miss you Tom Cruise. Where ya been?

10/9/8/7/6/5/4/3/2/1
Cleans (135/95#)
1/2/3/4/5/6/7/8/9/10
KBS

The Lord's Day

A day of rest.

"It's not the work that's hard, it's the discipline."Anonymous

SP1-PP3-PJ5

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Use the heaviest weight you can manage and still get the prescribed reps in. This will vary between people.

5K Run

You were born to win, but to be the winner you were born to be you must plan to win and prepare to win. Then and only then can you legitimately expect to win.
Zig Ziglar

DC WOD4

25 Pull Ups
25 Push Press (65/45)
25 Push Ups
25 KTE
25 Squats
25 Sit Ups (GHD)
25 Thrusters (65/45)

Rest Day

Have a good day off.

NO AM workout here this morning because I have training.

"Nothing focuses the mind better than the constant sight of a competitor who wants to wipe you off the map."
Wayne Calloway

Donkey Kong

A classic here in The Tabernacle Gym.

21-15-9

Burpees ***
KBS
Box Jumps (Biggest Box)

***As you jump up, you must jump sideways over the Kettlebell you are using.

Don't Let Go

21-15-9

Deadlifts (225/135)
Pull Ups

***Penalty: If you let the bar down or come off the bar prior to the completion of that set, you must complete 10 Burpees prior to grabbing the bar again. SO, don't let go***

The Lord's Day

A day of rest.

"Take the time to learn how to do things correctly. Practice makes permanent. Repetition of a skill builds muscle memory. However, your muscles don't know the difference between good technique and bad. Practice them correctly over and over, in slow motion if necessary, until they become second nature. Familiarity with a technique will help you develop an economy of motion. Speed comes from doing it correctly, quickly, with the least wasted effort. Little things do matter."- Derrick Bartlett.

The quote was intented for shooters, but it applies to what we do here in the gym. Advanced techniques are only the basics mastered. Learn the fundamentals and the rest will fall into place. OK, OK, off my soapbox.

3 1/2 Tons

For time:

Lift the weight from the ground to overhead.

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

Speed Row WOD

Row for 1 minute, rest for 1 minute.

*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters
*Penalty is 1 handstand push up for every 5 meters under 3000 meters.

Try it w/a partner, one rests while the other rows. Try for 6000 meters between the two of you.

The Filthy Fifty

50 Box Jumps
50 Jumping Pull Ups
50 KBS
50 Walking Lunges
50 KTE (Knees To Elbows)
50 Push Press (45#)
50 Back Extensions (GHD)
50 Wall Balls
50 Burpees
50 Double Unders or 150 Single Unders

Rest Day

Have a good day off, except for the AM crew

"Our real problem, then, is not our strength today; it is rather the vital necessity of action today to ensure our strength tomorrow." Dwight D. Eisenhower

CrossFit Total

3 attempts at your 1 rep max

Back Squat
Shoulder Press
Deadlift

Prison Yard Push & Pull

100 Bench Press (135/85)
100 Pull Ups

"Two men look out the same prison bars; one sees mud and the other stars." Frederick Langbridge

The Lord's Day

A day of rest.

Tuesday is CrossFit Total, so don't forget to look up your max's.

Squat Clean Max

3-2-2-1-1-1

Go for max weight w/perfect form

"Strength is a matter of a made up mind." John Beecher

5K Run

Row Boat

500 m Row
10 Sit Ups (S/U)
400 m Row
20 S/U
300 m Row
30 S/U
200 m Row
40 S/U
100 m Row
50 S/U


"Never let defeat have the last word." Tibetan Proverb

Rest Day

Have a good day off...except for the AM crew.


"All right Mister, let me tell you what winning means… you're willing to go longer, work harder, give more than anyone else." Vince Lombardi

Back Up

5 rds for time of:

45# Bar OverHead Walking Lunges X 50 ft
21 Burpees

***NO AM workout this morning...I have training...again!***

"Commiting your goals to paper increases the likelihood of your achieving them by one thousand percent!"-Brian Tracy

Revelation

4 rds for time of:

400 m Run
10 Bodyweight Bench Press
10 Pull Ups

"In the long run men hit only what they aim at."Henry David Thoreau

***NO AM workout tomorrow***

The Lord's Day

A day of rest.

100 Bench Press

M-135#, W-95#

No AM workout here today.

5K Run

No AM workout here tomorrow.

SWAT Tryouts

This workout will be slightly modified...

2 rounds for time of:
Count reps for score:

200 m
1 min of Pull Ups
200 m
1 min of Push Ups
200 m
1 min of Abmat Sit Ups

Bonus points:
30 pts <18 min
20 pts <19 min
10 pts <20 min

I'm not sure how the time is going to be effected by dropping the distance on the runs down from 400m to 200m due to the steep hill, so not sure how the bonus points are going to play out. We'll see.

"In reading the lives of great men, I found that the first victory they won was over themselves… self-discipline with all of them came first." Harry S. Truman

Rest Day

Have a good day off.

***No AM workout here today***

Family & Friend WOD

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

Wall Balls
Abmat Sit Ups
Box Jumps
OHS (45#)
KBS

**No AM workout tomorrow...I have training.***

Dead Dip

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

Deadlifts (225/155)
Ring Dips

Happy Monday!

The Lord's Day

A day of rest.

OHS Max/Technique

3-2-2-1-1-1

I'd rather see perfect form and less weight than more weight and sloppy form.

5K Run

Rowing Push Press

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

Rest Day

Have a good day off, except for the AM crew who I'll see here bright and early...:)

No Retreat

50 Abmat Sit Ups
200 m Sprint
40 Sit Ups
200 m Sprint
30 Sit Ups...etc to 10 Sit ups
then...
10 Push Ups
200 m Sprint
20 Push Ups...etc to 50 Push Ups

Prowler

5-4-3-2-1

Deadlift (225/135)
50 ft Tire Drag
OverHead Squat (OHS)(135/95)

The deadlift will be at point A, drag the tire to point B and do the OHS, then drag the tire back to point A and start over with the deadlift. Clear as mud?

A........tire drag.......B then, B.....tire drag.......A

Happy Mother's Day

A day of rest.

***Happy Mother's Day to all the mom's out there***

Heavy Deadlift Trng

This is a ladder of lifts based off of your max deadlift weight. For Example:

5 @ 225#, 4 @ 250#, 3 @ 275#, 2 @ 300#, 1 @ 325#...then...
2 @ 300#, 3 @ 275#, 4 @ 250#, 5 @ 225#.

Take a 1 min rest between sets.

5K Run

10 min Jumps

Go for max rounds in 10 min of:

20 Box Jumps
10 Push Press (95/65#)

Rest Day

Have a good day off.

***No AM workout here today.***

Squat/Sprint

5 rounds for time of:

250 m Sprint
7 Front Squats (135/95#)

***No AM workout tomorrow***

Has anyone seen my camera? That's why there havn't been any photos lately, it's lost. Maybe you all are telling me something...hmmmmm.

Weighted Burpees

100 weighted burpees for time.

These arn't complete burpees. You'll be using 45# dumbells, from a standing position with weights in your hands, drop and do a push up. Bring your legs in and do a deadlift with the weights to finish up the rep...that's one. No jump or overhead press on this one. Continue for 99 more of those little treats.

The Lord's Day

A day of rest.

Rest Day

Due to everyone being busy today, we are taking another rest day this week. Enjoy your Saturday.

10 Min Row

Go for max distance in 10 minutes.

Death By Push Ups/Sit Ups

For max reps of:

Do 1 Pushup and 1 situp the 1st minute
Do 2 Pushup and 2 situp the 2nd minute
etc
Continue until you can't do the work in the minute provided. Then, reduce the reps by 5 and continue 5 more minutes.

Rest Day

Have a good day off.

Leg/Back WOD

3 rounds for time of:

100 ft Walking Lunge
50 Squats
25 Back Extension on GHD machine

Turning 36

36 Squats
36 Push Ups
36 Walking Lunges
36 Shoulder Press (65/45)
36 Sit Ups
36 KBS
36 Back Extensions
36 Power Cleans (65/45)

This workout was modified from "Turning 30" to what it is. Who says life gets easier with age :)

The Lord's Day

A day of rest.

Heavy Lift Day

Pick an exercise and go heavy. Push yourself. Go for a one rep max or do sets of 3, but go heavy.

5K Run

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

This picture cracks me up!

Have a good day off.

Declining Sit Ups

400 m Sprint
50 Wall Balls
50 Abmat Sit Ups
400 m Sprint
30 Wall Balls
30 Abmat Sit Ups
400 m Sprint
20 Wall Balls
20 Abmat Sit Ups

Congratulate Anthony on graduating the Fire Academy today. That's a big accomplishment and we're proud of him. Good job, Anthony.

***There will be NO AM workout here this morning. I have training. PM is still a go.***

Clean/KBS Drop Set

I love TG'S face in this pic. He looks like a pirate! Aaarggghhh!


10/9/8/7/6/5/4/3/2/1
Squat Cleans (135/95)
1/2/3/4/5/6/7/8/9/10
KBS (53/35)

***There will be NO AM workout here tomorrow.***

The Lord's Day

A day of rest.

Motivation Day

3 rds, 1 min at each station

Wall balls (20/10#)
Abmat Sit Ups
Tire Flips
Shoulder Press (65/45#)
Box Jumps
1 min rest

Rowing Push Press

500 m Row
21 Push Press (96/65)
500 m Row
15 Push Press
500 m Row
9 Push Press

***Reminder of "Motivation" Day here this Saturday. Bring your newbies for a good workout.***

Too Tired

5 rounds for time of:

50 ft Tire Flips (Big tire/medium tire)
100 m Sprint
10 KBS
10 Tire Sledges

***Reminder of "Motivation" Day here this Saturday. Bring your newbies for a good workout.***

Rest Day

Have a good day off. Here is a pretty bad *&! video of one of our star athletes here at the gym, SG. This guy crushes it!



***Reminder of "Motivation" Day here this Saturday. Bring your newbies for a good workout.***

The 50's

10 Rounds for time of:

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

***Reminder of "Motivation" Day here this Saturday. Bring your newbies for a good workout.***

Heavy Thrusters

(135# Men/95# Women)

10 Thrusters
150 Single Unders (jumprope)
8 Thrusters
120 Single Unders
6 Thrusters
90 Single Unders
4 Thrusters
60 Single Unders
2 Thrusters
30 Single Unders

***Reminder of "Motivation" Day here this Saturday. Bring your newbies for a good workout.***

The Lord's Day

A day of rest.

Snatch Techniques

We will be going over the Snatch in detail, working on technique and form.

1-1-1-1-1-1-1

Sprints

800 m Sprints X 3

Rest precisely 3 min between each set. Try to keep your times within 5 seconds of each other.

Nancy

5 rounds of:

400 m Sprint
15-Overhead Squats (95#-M/65#-W)

**Scale as needed***

Rest Day

For those of you who are curious about my training...here is something we do when the range gets rained out. This is serious training!


Play Games at AddictingGames

Have a good day off.

CrossFit Total

3 attempts at your one rep max of:

Back Squat
Shoulder Press
Deadlift

***Next week, Saturday 04/17/10, we will be having a "Motivation" Day here at the Gym. If you know anyone who wants to give CrossFit a try, that is the day to bring them. It's FREE for them.***

Constant

AMRAP in 20 min of:

400 m Sprint
20 Box Jumps
10 Push Ups

Welcome back. I hope you all are well rested. CrossFit Total is tomorrow.

The Lord's Day

A day of rest.



Have a good week off and we'll see you next Monday. 04/05/10. Next Tuesday is CrossFit Total, so be prepared.

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

Speed Row WOD

Row for 1 minute, rest for 1 minute.

*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters
*Penalty is 1 handstand push up for every 5 meters under 3000 meters.

I havn't done this one yet, that's why it keeps showing up for those wondering :).

Point Man

For time of:

400 m
20 Push Ups
400 m
20 Push Ups
30 Sit Ups
400 m
20 Push Ups
30 Sit Ups
40 Squats
400 m
20 Push Ups
30 Sit Ups
40 Squats
50 Box Jumps

***Saturday will be the last workout here for a week. Spring break is here and we all need a break. The 12 week cycle is here. 12 weeks on, 1 week off for rest and recovery. We will resume normal workouts on 04/05/10.***

Rest Day

Have a good day off.

Turning 30

For time of:

30 Squats
30 Push Ups
30 Walking Lunges
30 Shoulder Press (65/45#)
30 Abmat Sit Ups
30 KBS
30 Supermans
30 Power Cleans (65/45#)

Enough

For time: 135#/95#

21 Back Squat
400 m
15 Back Squat
400 m
9 Back Squat
400 m

The Lord's Day

A day of rest.

No Retreat

For time of:

50 Abmat Sit Ups (S/U)
200 m
40 S/U
200 m
30 S/U
200 m
20 S/U
200 m
10 S/U
200 m
10 Push Ups (P/U)
200 m
20 P/U
200 m
30 P/U
200 m
40 P/U
200 m
50 P/U

Row Boat

500 m Row
10 Sit ups
400 m Row
20 Sit ups
300 m Row
30 Sit ups
200 m Row
40 Sit ups
100 m Row
50 Sit ups

Two Timer

For time w/a partner of:

1-2-3-4-5-6-7-8-9-10…then,
10-9-8-7-6-5-4-3-2-1

Box Jumps
Med Ball Cleans
Push Ups

Only one partner works at a time. The other rests.

Rest Day

Have a good day off.

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.

Anything you want day

I'm sorry guys and gals. I've been busy at the new house and havn't been staying up on the blog. Do your own workout today. The Gym will be open tomorrow at normal time in the morning at the new location. I still have to talk to JJ about the afternoon sessions. He is your contact for that.

There might not be postings everyday this week. We don't have internet at the new place yet.

The Lord's Day

A day of rest.

Get some Tanno!

Tabernacle Gym Move Day

The day has finally come. Thanks to all who are going to participate in the move. I'll get some pics up soon of the new place.

5K

Tomorrow is the Gym move day at 0830 hrs. No workout, just moving :).

The Ruskie

Here's a resurrected workout for ya all.

20-15-10

Pull Ups
Box Jumps
Wall Balls
KBS
Burpees

Procrastination!!!



Have a good day off.

Helen

3 rounds for time of:

400 m
21 KBS
12 Pull Ups

***There will be NO AM workouts this week. The Gym move day will be this Saturday at 0830 hrs***

Thruster WOD

15-12-9

Thrusters (135/95#)
400 m Sprint

Who finished the Sit Up Challenge???

Abmat Sit Ups Mini Challenge
Day 50: 50 Abmat Sit Ups
Total: 1275

***There will be NO AM workouts this week.***

The Lord's Day

A day of rest.

Abmat Sit Ups Mini Challenge
Day 49: 49 Abmat Sit Ups
Total so far: 1225

***There will be NO AM workouts next week.***

100 Bench Press

Do 100 reps of Bench Press. (135#/75#)

Abmat Sit Ups Mini Challenge
Day 48: 48 Abmat Sit Ups
Total so far: 1176

***There will be NO AM workouts next week. I have a firearms school I'll be attending.***