Hang Clean WOD

3-3-3-3-3

12 min Row

Row for max distance in 12 min.

10 min Jumps

AMRAP in 10 min of:

20 Box Jumps
10 Push Press (95/65)

Rest Day

Have a good day off.

A Long Walk

***NO PM workout here today, Mike is gone.***

10 rounds for time of:

6 Pull Ups
9 KBS
12 Walking Lunges

***NO AM workout here tomorrow. We are back to the old schedule of Tues and Thurs mornings w/Wed off.***

Declining Sit Ups

***NO PM workout here today, Mike is gone.***

400 m Run
50 Wall Balls
50 Abmat Sit Ups
400 m
30 Wall Balls
30 Abmat Sit Ups
400 m
20 Wall Balls
20 Abmat Sit Ups

The Lord's Day

A day of rest.

***NO PM workouts here on Mon or Tues. We are going back to the old schedule for the AM crew w/workouts on Tues and Thurs mornings and Wed off starting this week.***

Back Squat WOD

3-3-3-3-3

5K Run

Family & Friend WOD

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

Wall Balls
Abmat Sit Ups
Box Jumps
OHS (45#)
KBS

Rest Day

Proof that I was at training yesterday...I got a rough job!

Have a good day off...No AM workout here this morning.

Tripper

100' Walking Lunge (W/L)
21 Pull Ups (P/U)
21 Sit Ups (Abmat) (S/U)
100' W/L
18 P/U
18 S/U
100' W/L
15 P/U
15 S/U
100' W/L
12 P/U
12 S/U
100' W/L
9 P/U
9 S/U
100' W/L
6 P/U
6 S/U

***NO AM workout here this morning...I have training.
**NO AM workout here tomorrow either...I have more trainig.

The Tune Up

3 rounds for time of:

400 m
12 Bodyweight Deadlifts
12 KBS
12 Pull Ups

***NO AM workout here tomorrow...I have training.

The Lord's Day

A day of rest.

OHS Max/Technique

3-3-3-3-3

Good luck to Dawn and Tanno as they participate in the Oly Lift Seminar today. Learn lots and bring it all back.

5K Run w/100 Burpees

During your 5K run, do sets of 10 Burpees every other block until you reach 100. It adds a whole new element to the run.

PVC Mile

All exercises are to be done with a PVC pipe except for the runs:

25 Back Squats
25 Front Squats
25 OHS
400 m
25 Shoulder Press
25 Push Press
25 Push Jerk
400 m
50 Squat Cleans
400 m
50 Snatches
400 m

Rest Day

Have a good day off. Except for the AM crew who has to pay for DV's failure to show yesterday.

Cindy

AMRAP in 20 min of:

5 Pull Ups
10 Push Ups
15 Squats

Happy Birthday, Dorinda. Her birthday request was to not do any running today, thus Cindy. However, since Dorinda didn't even show up for her workout(I judge you), it's ON tomorrow for the AM crew. Be prepared!

Deadlift/Push Up WOD

10 rounds for time of:

15 Deadlifts (135/95)
15 Push Ups

The Lord's Day

CrossFit breeds some pretty weird intensity. I can't explain it.

Clean WOD

Full Squat Cleans

3-3-3-3-3

Run/Row WOD

5 rounds of:

400 m Run
400 m Row OR...

w/a partner complete 5 rounds of:

While one is running the 400 m, the other is doing max distance on the row machine.

Death By KBS/Burpees

Do 1 KBS & 1 Burpee the 1st minute
Do 2 KBS & 2 Burpees the 2nd minute
Do 3 KBS & 3 Burpees the 3rd minute
etc until you can't get all the reps in during the minute provided.
Drop the reps by 5 and continue for another 5 minutes.

Rest Day

Have a good day off.

***No AM workout today.

7 Levels of Hell

7 rounds for time of:

7 KBS
7 Box Jumps
7 Pull Ups
7 KTE
7 Push Ups
7 Burpees
7 Deadlifts (135/95)

Don't like the name? Talk to me after the workout. :)

***No AM workout tomorrow***

801 Special

8 rounds for time

8 Clean & Jerks (115/85)
8 Pull Ups

The Lord's Day

A day of rest.


Enjoy the video!

Randy

75 reps of 75# Power Snatch

Check out tomorrow's post on the blog. It's a video I put together and it's pretty cool of the Gym.

5K Run

Ball Buster

You must carry a 10# med ball with you at all times

21-15-9

400 m
OverHead Ball Squats (10#)
Box Jumps
Abmat Sit Ups