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.***

Speed Row

Row 1 min
Rest 1 min
Repeat the cycle for a total of 20 minutes. The goal is to get to 3000 m. For every 5 meters less than 3000 m, you owe me 1 handstand push up. :)

Abmat Sit Ups Mini Challenge
Day 47: 47 Abmat Sit Ups
Total so far: 1128

Overwatch

For time with a partner

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

Only one person working at a time, the partner must rest, but both people have to complete all the reps individually.

Abmat Sit Ups Mini Challenge
Day 46: 46 Abmat Sit Ups
Total so far: 1081

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

Rest Day

Have a good day off and enjoy the video of MC and JJ.



Abmat Sit Ups Mini Challenge
Day 45: 45 Abmat Sit Ups
Total so far: 1035

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

Abmat Sit Ups Mini Challenge
Day 44: 44 Abmat Sit Ups
Total so far: 990

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

Revelation

5 rounds for time of:

400 m
10 Bench Press (Bodyweight)
10 Pull Ups

Abmat Sit Ups Mini Challenge
Day 43: 43 Abmat Sit Ups
Total so far: 946