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.