Log Jam

200 m, 10 Push Press (95/65), 10 Pull Ups
200 m, 9 Push Press, 9 Pull Ups
200 m, 8 Push Press, 8 Pull Ups
...etc to 1 Push Press and 1 Pull Up

Countdown

21 Deadlifts (115/95)
20 Push Ups
19 Box Jumps
18 Deadlifts
17 Push Ups
16 Box Jumps
...etc to 1

The Lord's Day

A day of rest.

"HomeGrown Week"

This is one of LJ's favorites:

TRACK WOD

5 rounds for time of:

400 m
30 Push Ups
30 Squats
30 Abmat Sit Ups

***This workout will be at the Calvin Track at 0830 hrs. Bring your Abmat if you got one.

"HomeGrown Week"

Row 2 miles

No one came up with this, but oh well, we's needz the cardio.

***Saturday's workout will be at the Calvin Track at 0830 hrs.

"HomeGrown Week"

TG came up with the exercises for this goodie:

CrossFit Poker

5 rounds alternating sets

1st set:
Hearts- Squats
Diamonds- Lunges
Clubs- 10 Single Unders
Spades- Box Jumps

2nd set:
Hearts- Push Ups
Diamonds- KBS
Clubs- Pull Ups
Spades- Shoulder Press (45#)

So, 1st round will be exercises from Set 1, the 2nd round will be exercises from Set 2, 3rd round will be from Set 1 again and so on.

"HomeGrown Week"

Rest Day

Have a good day off.

***Saturday's workout will be at the Calvin Track at 0830 hrs. My son has a soccer game early, so I won't be there. Sorry guys and gals.

"HomeGrown Week"

Thanks to MC for this little treat:

FOREARM SHIVER

4 rounds of:

400 m Walk w/(25/10#) weights in each hand (You don't need to pinch the weights, you can carry them through the collars if you wish. I'm a giver!)
50 Push Ups
50 Abmat Sit Ups

***I won't be around this AM for the workout, Dawn will run it. I have training.

"HomeGrown Week"

This week is dedicated to our favorite workouts or one's we have come up with ourselves.

Here is my favorite:

PRISON YARD PUSH & PULL

100 Bench Press (135/85#)
100 Pull Ups

The Lord's Day

A day of rest.

***NO AM workout on Tuesday. I have training.

Deadlift WOD

5-5-5-5-5

5K Run

Mikey

21-15-9

Pull Ups
KBS
Wall Balls

***Today is the last day to submit your workouts for "Home Grown" week.

Rest Day

Have a good day off.

***Remember, tomorrow is the last day to submit you "Home Grown" workout.

The Kris

5 Rounds for time of:

3 Push Ups
6 Squats
9 GHD Sit Ups
400 m Sprint

Heavy Thrusters

10 Thrusters (135/95)
50 Double Unders (D/U) or 150 Single Unders (S/U)
8 Thrusters
40 D/U or 120 S/U
6 Thrusters
30 D/U or 90 S/U
4 Thrusters
20 D/U or 60 S/U
2 Thrusters
10 D/U or 30 S/U

The Lord's Day

A day of rest.

***Home Grown week is upon us again. This is where you either come up with your own workouts or you choose your favorite for all of us to partake in. Submit your workout to me via email or drop off the workout on the napkin you wrote it on while sitting in your favorite bar...:) Deadline for submission will be Thursday the 19th.***

On another note, my schedule has finally freed up a bit. I don't have any more classes to teach for another few months. So, I should be around a little more.

Caleb

Calvin Christian High School track at 0830 hrs.

8 rounds for time of:

400 m
8 Walking Lunges
8 Box Jumps

3200 m Row

***Tomorrow's workout will be at the Calvin Christian High School track at 0830 hrs.

DC WOD3

21-15-9

Shoulder Press (65/45)
Squats
Deadlifts (135/95)
Push Ups

Rest Day

Have a good day off.

***Saturday's workout will be at the Calvin Christian High School track at 0830 hrs.

CrossFit Total

***NO AM workout here today. Sorry, but I have a detail I'm working this morning and can't be here.

3 attempts at your 1 rep max of:

Back Squat
Shoulder Press
Deadlift

Push Jerk/Pull Ups

5 rounds for time of:

6 Push Jerks (135/115)
12 Pull Ups

Remember, the push jerks are like a push press, only with jump down to catch the weight.

The Lord's Day

A day of rest.

Tuesday will be the CrossFit Total, so check your max on your logs.

Heavy Deadlift Trng

Scale as needed and take rests in between the sets.

5/225#, 4/250#, 3/275#, 2/300#, 1/325#
Then...
2/300#, 3/275#, 4/250#, 5/225#

Proper form is critical!

Run 5K

Two Timer

For time w/a partner:

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 (25/15#)
Push Ups

Only one of you is working at a time, the other rests.

Rest Day

Have a good day off and rest those weary bones!

Moderation

For time: as always

75 Pull Ups
75 Push Ups
75 Sit Ups

This workout was inspired by an old quote (a good one) used in a bad way by one of today's utes. "Everything in moderation." This is true, except when talking about using heavy narcotics, like heroin and crystal meth. He believed heavy narcotics like these were ok if "used in moderation." I can't make this stuff up.

Running Deadlift

5 rounds for time of:

15- Deadlifts (135/95)
400 m
15- Sit Ups (Abmat)

Welcome back those who were on vacation last week.

The Lord's Day

A day of rest.