The Lord's Day

Lil' Kelly gave me a good idea...somehow, we should figure out a way to incorporate the scooter into the workout...any ideas?

A day of rest.

Tuesday will be CrossFit Total day, so have your PR's ready to compare. Think strong thoughts :)

Abmat Sit Ups Mini Challenge
Day 14: 14 Abmat Sit Ups
Total so far: 105

Bench Press Max

Go for max weight:

3-2-2-1-1-1

Abmat Sit Ups Mini Challenge
Day 13: 13 Abmat Sit Ups
Total so far: 91

2 mi Row

Row 2 miles/3200 meters

Abmat Sit Ups Mini Challenge
Day 12: 12 Abmat Sit Ups
Total so far: 78

Wallball/Burpee WOD

3 rounds for time of:

400 m
20 Wallballs
10 Burpees

Abmat Sit Ups Mini Challenge
Day 11: 11 Abmat Sit Ups
Total so far: 66

Rest Day

Have a good day off!

Abmat Sit Ups Mini Challenge
Day 10: 10 Abmat Sit Ups
Total so far: 55

Jaded

Dawn's running the AM session. I'll be at training. Where am I in this photo? It's like finding Waldo (with a balaclava).

21-15-9

400 m Sprint
GHD Sit Ups
GHD Back Extensions

Abmat Sit Ups Mini Challenge
Day 9: 9 Abmat Sit Ups
Total so far: 45

The 2nd Renaissance

3 rounds for time of:

5 Deadlifts (225/155)
10 Box Jumps
5 Push Jerks (125/75)
10 Pull Ups
5 Power Cleans (125/75)
10 Ring Dips

Abmat Sit Ups Mini Challenge
Day 8: 8 Abmat Sit Ups
Total so far: 36

The Lord's Day

A day of rest.

Abmat Sit Ups Mini Challenge
Day 7: 7 Abmat Sit Ups
Total so far: 28

OverHead Squat Max

3-2-2-1-1-1

Go for max weight. Can you beat my boy's overhead squat?

Abmat Sit Ups Mini Challenge
Day 6: 6 Abmat Sit Ups
Total so far: 21

Run 5K

Abmat Sit Ups Mini Challenge
Day 5: 5 Abmat Sit Ups
Total so far: 15

Charlie Horse

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

Push Ups
Box Jumps
Sit Ups

Abmat Sit Ups Mini Challenge
Day 4: 4 Abmat Sit Ups
Total so far: 10

Rest Day

Have a good day off.

Abmat Sit Ups Mini Challenge
Day 3: 3 Abmat Sit Ups
Total so far: 6

Grin & Bear It

AMRAP in 20 min w/a partner of:

15 Push Press (95/65)
15 Box Jumps

Count 1 point for every complete round you do with your partner. While one is doing the P/P, the other is doing Box Jumps.

***Today is Anthony's 1st day at the Fire Academy. Lets all say a little prayer for him. I know he'll crush it.***

Abmat Sit Ups Mini Challenge
Day 2: 2 Abmat Sit Ups
Total so far: 3

Prison Yard Push & Pull

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

Abmat Sit Ups Mini Challenge
Day 1: 1 Abmat Sit Ups
Total so far: 1

The Lord's Day

A day of rest.

**Remember, tomorrow is Day 1 of the Abmat Sit Up Mini Challenge. Are you going to commit?**

Hang Clean Max

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

Go for max weight.

Run/Row

5 rounds for time of:

400 m Run
400 m Row

Cold Zero

10 rounds for time with a partner

100 m sprint
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.

Rest Day

Have a good day off.

**We are going to start the next Mini-Challenge next Monday 01/18/10. It will be Abmat Sit Ups. You can substitute Abmats for GHD if you are here and able. 50 Days long. 1 sit up day 1, 2 sit ups day 2, 3 on day 3, etc...Should be a good one.***

Better Than Botox

3 rounds for time:

500 m Row
21 Burpees
400 m Run

If you don't like the name, blame DV for it :) Here's Xav's crushing some back squats.

Dead Dip

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

Deadlifts (225/155)
Ring Dips



Here is a quick tutorial for the GHD machine we will all be experiencing this afternoon. I'll have more training for you in person.

**We are going to start the next Mini-Challenge next Monday 01/18/10. It will be Abmat Sit Ups. 50 Days long. 1 sit up day 1, 2 sit ups day 2, 3 on day 3, etc...Should be a good one.***

The Lord's Day

A day of rest.

Push Press WOD

Go for your 3 rep max and push yourself.

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

Row Boat

For time of:

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

Ring Rows

21-15-9

Ring Rows**
Wall Balls (20/15)
Sit Ups

**Lay flat on your back gripping the rings above you. Pull yourself up to the rings keeping your body flat (planked). This can also work with a straight bar, but better results w/the rings.

Here's Dawn and Heidi crushing the ring push ups. Those are harder than they look.

Rest Day

Have a good day off.

I know it doesn't look like a lot of weight MC is throwing up here, but after about 50 bodyweight benches, it's time for a spot. That workout was hard. Arn't they all though?

DC WOD3

21-15-9

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

Thrashed Legs

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

Front Squat (Bodyweight)
Push Ups

The Lord's Day

A day of rest.

Shoulder Press Max

Go for max weight.

3-2-2-1-1-1

Happy New Year!

No workout here today. Have a great day off.