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.