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