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.