The Lord's Day

A day of rest.

This is the last WOD Post on the blog. I hope those of you who used this blog found it useful as a resource. I will miss it and all of you who participated here. See ya!

"No Excuses!"

All you need to say is 'Yes' or 'No'; anything beyond this comes from the evil one...Mathew 5:37 

No WOD

No WOD

5K Run

NO WOD here tomorrow.

400 m Walking Lunges

FOr 03.24.11

I can already hear the moanin' and whinin'. But, before it gets too loud, we haven't done this workout since July of '09.

***Today's workout will be at the Calvin Track.

Rest Day

Have a good day off.

***Tomorrow's workout will be at the Calvin Track right after kid drop-off

Amateur Fight Night

For 03.22.11

4 rounds for time of:

200 m Sprint
15 Sprawls w/1-2 Punch
15 Sit Ups
15 Squats
15 KBS

Root Canal

For 03.21.11

10 Deadlifts (Bodyweight)
20 Box Jumps
10 Power Cleans (95#)
10 Ball Slams (25#)
10 Thrusters (95#)

The Lord's Day

A day of rest.

OHS Max/Technique

3-2-2-1-1-1

1 1/2 mile Row

Ring Dip/Push Up

For 03.17.11

5 rounds for time of:

10 Ring Dips
15 Push Ups

HAPPY ST PATRICKS DAY!

Rest Day

Have a good day off.

Training Day

For 03.15.11

***NO AM workout here today

AMRAP in 15 min of:

250 m Row
25 Push Ups

Push Jerk/Pull Ups

For 03.14.11

5 rounds for time of:

6 Push Jerks (155/115)
12 Pull Ups

***NO AM workout tomorrow.

The Lord's Day

A day of rest.

**Don't forget, it's Daylight Savings.

Shoulder Press Max

3-2-2-1-1-1

5K Run

Too Tired

For 03.10.11

5 rds for time of:

50' Tire Flips
100 m Sprint
10 KBS
10 Tire Sledges

Rest Day

Have a good day off.

Helen

For 03.08.11


3 rounds for time of:

400 m Sprint
21 KBS
12 Pull Ups

Hellfrandi

For 03.07.11

400 m Sprint
21 KBS
21 Pull Ups
21 Thrusters (95/65)
21 Pull Ups
21 Deadlifts (225/185)
21 Push Press (95/65)

The Lord's Day

A day of rest.

Weighted Burpees

100 reps for time:


(45/20# Dumbells or KBS)

With weights in the hands, drop and do a push up. Bring feet in and do a deadlift, that’s one rep. No jump.

2K Row

DC WOD2

For 03.03.11

On the min for 30 min of:

3 Supermans (Back Ext)
6 Squats
9 Sit Ups

Rest Day

Have a good day off.

The Kris

For 03.01.11

5 rds for time of:
6 Push Ups
9 Squats
12 Sit Ups
400 m Sprint

DC WOD3

For 02.28.11

21-15-9

Shoulder Press (65#)
Squats
Deadlifts (135#)
Push Ups

The Lord's Day

A day of rest.

Hang Clean WOD

We are going to work on our Hang Clean technique and maybe some Full Squat Clean practice as well, since it's raining.

5K Run

Dimes

For 02.24.11

10 rounds for time of:

10 Pull Ups
10 Burpees
10 Sit Ups (Abmat)

Rest Day

Have a good day off.

PT Qual

For 02.22.11

AMRAP in 15 min w/a SWAT vest on of:

50' Tire Flip
200 m
15 Push Ups

Sparta

For 02.21.11

3 rounds for time of:

12 Deadlifts (135/95)
15 Burpee Box Jumps

Finish w/a 1 mile run

The Lord's Day

A day of rest.

Enough

(135/95)

21 Back Squats
400 m
15 Back Squats
400 m
9 Back Squats
400 m

5K Run

Two Car Pile Up

For 02.17.11

10 KBS, 1 Burpee
10 KBS, 2 Burpee
10 KBS, 3 Burpee
etc to...
10 KBS, 10 Burpee

Rest Day

Have a good day off.

Caleb

For 02.15.11

At Calvin's Track

8 rounds for time of:

400 m
8 Walking Lunges
8 Box Jumps

Run/Clean/Pull Up

For 02.14.11

200 m Sprint
1 Squat Clean (135/95)
10 Pull Ups
200 m
2 Squat Cleans
9 Pull Ups
200 m
3 Squat Cleans
8 Pull Ups
etc to...
200 m
10 Squat Cleans
1 Pull Up

***Tuesday's workout will be at the Calvin's Track immediately following kid drop-off

The Lord's Day

A day of rest.

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.
Happy Birthday, Heidi.

Speed Row WOD

Row 1 min
Rest 1 min
for a total of 20 min

Thrashed Legs

For 02.10.11

1-2-3-4-5-6-7

Front Squats (Bodyweight)
Push Ups

Rest Day

Happy 45th Birthday, Tanno.

***Reminder of the Tabernacle Gym party on Sat the 19th in celebration of Tanno and Heidi's Birthday's.

Running SP, PP, PJ

For 02.08.11

800 m Run
21 Shoulder Press (95/65#)
800 m Run
21 Push Press
800 m Run
21 Push Jerks

Training Day

For 02.07.11

AMRAP in 15 min of:

250 m Row
25 Push Ups

The Lord's Day

A day of rest.

Desert Shoot Out

No workout here this morning. We will be at the Desert Shoot Out.

5K Run

Death By KBS/Burpees

For 02.03.11

1 KBS & 1 Burpee the 1st minute
2 KBS & 2 Burpee the 2nd minute
3 KBS & 3 Burpee the 3rd minute
etc till you can't get the work done in the minute provided, then...
Reduce the reps by 5 and continue another 5 minutes.

Rest Day

Have a good day off.

***NO workout here on Saturday due to the Desert Shoot Out.

400 m Push Ups

For 02.01.11

400 m Sprint
50 Push Ups
400 m
50 Push Ups
400 m
50 Push Ups
400 m

Max Reps

For 01.31.11

5 rounds of: (95/65#)

Max reps w/out putting the bar down
Shoulder Press
Push Press and
Pull Ups
-Rest-

The Lord's Day

A day of rest.

Back Squat WOD

5-5-5-5-5

5K Run

Sprinting Deadlift

For 01.27.11

21 Deadlifts (Bodyweight)
400 m Run
15 Deadlifts
200 m Run
9 Deadlifts
100 m Run

Rest Day

Have a good day off.

Rule Of Three

For 01.25.11

W/a group of three, one works while the other 2 rest
7 rounds of:

7 Burpees
7 Box Jumps
7 Cleans (115/95#)

Thruster Drop Set

For 01.24.11

21 Thrusters (95/65#)
9 Burpees
15 Thrusters
15 Burpees
9 Thrusters
21 Burpees

The Lord's Day

A day of rest.

Bench Press

100 Reps (135/75)

Speed Row WOD

Row 1 min, Rest 1 min for 20 minutes.

Constant

For 01.20.11

AMRAP in 20 min of:

400 m Run
20 Box Jumps
10 Push Ups

Rest Day

Have a good day off.

Money

For 01.18.11

21-18-15-12-9-6-3

Pull Ups
KBS

Cracker Jack

For 01.17.11

5 rounds for time of:

7 Back Squats (Bodyweight)
15 Box Jumps

The Lord's Day

A day of rest.

Randy

75 reps of 75# Power Snatch

5K Run

Kick in the Nutz

For 01.13.11

3 rounds w/a group of three

1000 m Row, Punching Bag, Tire Sledge
500 m Row, Punching Bag, Tire Sledge
250 m Row, Punching Bag, Tire Sledge

Rest Day

Have a good day off.

Overwatch

For 01.11.11

Complete this w/a partner at the same time. You cannot move on to the next exercise w/out your partner.

10 Burpees
20 Tire Flips
30 Pull Ups
40 Bar Dips
50 Wall Balls
60 Box Jumps
70 Sit Ups
80 Push Ups
90 Double Unders or 180 Single Unders
100 Squats

Sixty Three

For 01.10.11

7 rounds for time of:
(115/95#)

3 X OHS
3 X Push Press
3 X Power Cleans

The Lord's Day

A day of rest.

Heavy Deadlift Trng

5 @ 225#, 4 @ 250#, 3 @ 275#, 2 @ 300#, 1 @ 325#
then...
2 @ 300#, 3 @ 275#, 4 @ 250#, 5 @ 225#

*Scale as needed of course

5K Run

Wall Ball/Burpee WOD

For 01.16.11

3 rounds for time of:

400 m
20 Wall Balls
10 Burpees

Rest Day

Have a good day off.

Charlie Horse

For 01.04.11

This is modified from the original version

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

Ring Push Ups
Box Jumps
GHD Sit Ups
GHD Back Extentions

Front Squat/Ring Dips

For 01.03.11

This is a modified version of the original

5 rounds for time of:

10 Front Squats (135/95#)
15 Sit Ups
10 Ring Dips

The Lord's Day

A day of rest.

Motivation Day

3 rounds for max reps, 1 minute at each station

Wall Balls
Sit Ups
Tire Flips
Shoulder Press (65/45)
Box Jumps
Rest

HAPPY NEW YEAR!