Rest Day

Active rest:
3 "Hornet Hills" (approx 800 meters/lap) with 20# vest
16:30

More to come...

Old days at the old house.

Gettin' gassed at the old gym!

Gettin' gassed!

Proud A Da' Boy

All Stu!

1 minute on the minute, 1 pull up, then 2...etc.
4 rounds+2 reps

21-15-9
35# sandbag half-moons
Pushups
Situps
10:21
Old man still sick...back at it tomorrow!

Poppin' and a Flippin'

5 rounds:

10 Jump rope double unders
20 1 leg deadlifts (10 per side)
30 knees to elbows

Record load and time

CrossFit Total

Back Squat 1,1,1
Push Press 1,1,1
Deadlift 1,1,1

Post loads and total to comments

Finisher:
Sandbag shoulders
10:00

Post load and reps to comments

Fast and Furious

courtesy of Ross Enamait

20:00 of:
10 pull ups
10 dumbbell swings
10 plyometric push ups
10 tuck jumps

Modify as necessary and record total rounds

Tabata DB's (credit to Coach Rut)

20 seconds of work, 10 seconds of rest, 8 intervals of each. Post load and lowest number of reps to comments:
DB swings
Run 400 m
Rest 1:00
Push Press
Run 400 m
Rest 1:00
Squats (DBs held in rack position)
Run 400 m
Rest 1:00
Dead Animal Crunches
Run 400 m

Post loads and run times to comments

Tabata Something Else

20 seconds of work, 10 seconds of rest, 8 intervals of each of the following, with lowest number of reps in the intervals counting for the score:

Pull ups
Push ups
Sit ups
Squats

Post reps to comments.

Fran

21-15-9
Thrusters
Pull ups

Post time to comments

Getting back on track. We've been out with kiddo activities.

2 Hornet Hills (~600 yds each)

3 rounds
10 sandbag half moons
20 push ups
30 squats

2 Hornet Hills

Post time to comments

Deadlift

Work up to a 1 rep max and post to comments.

3 rounds:
400 m run
10 push ups
20 sit ups
30 bodyweight squats

Post time to comments

Max It

Back squat 1 RM

Post loads to comments

1 arm DB DL 5x5
25, 35, 45x3

Ring plank push up work:
Feet on a box
1 arm forward
1 arm side
2 arms side
2 arms forward

5 rounds

CrossFit WOD

Warm up: Pull ups, Push ups, Squats, Sit ups, Samson stretch
10 reps each, 2 rounds

15 Sumo Deadlift High Pulls
15 Thrusters

Adjust load and times to comments

Rest Day

The beat down is comin', but not today.

Smoker

(With help from Coach Rut)
5 Rounds for time:
10 Hang Power Cleans
15 Pushups

James (95#): 7:02
Kathy (45#): 7:43

Finisher: Partner work
2:00 Heavy bag hits/kicks/knees/elbows while partner jump ropes, then switch
4 rounds

Get ready for a beat down tomorrow!

Good Times

4 rounds:

5 Bodyweight Deadlift
Combo: 1 Burpee + 4 heavy bag strikes (2xarms, 2xlegs)
5 pull ups
5 push ups
5 360's

Ladder

135# DL
Bar dips
1,2,3...
How many rungs can you climb?

Pulling

(AM)
5 rounds:
50# DB
1,2,3 ladder
Clean and press L & R
Pull ups
2:00 rest between rounds

135# Floor wipers
3x5

Deadlift WOD

Deadlifts, max weights:
5,3,1,1,3,5,5,3,1,1,1

Circuit:
Parallette Push Ups
Instructor Paybacks w/15# MB
21-18-15-12-9-6-3

Flippin' Fran

21 Barbell Thrusters (75#)
21 Pull ups
1 Tractor Tire Flip x 25 yds
15 Thrusters
15 Pull ups
1 Tire flip
9 Thrusters
9 Pull ups
1 Tire flip

For Time:

Back in the saddle

After tearing the medial meniscus in my left knee 2 weeks ago while doing the medicine ball mile, I'm finally getting back in the action.

WOD
1 rep max shoulder press
3 rep max push press
5 rep max push jerk

20 minutes max rounds:
10 virtual shovels at 25# on 25# bar
15 bar dips
4 360's w/15# MB

Burpee + Pull up Challenge

50 reps for time

Finisher:
5:00 8# sledgehammer hits for reps

Total Body Strength

Deadlifts:
5,3,1,1,3,5,3,1,1

HSPU practice

Tabata Banana rolls

"300" from Gym Jones

25 Pull ups
50 x Deadlift at 135#
50 Push ups
50 Box Jumps
50 Floor wipers at 135#
50 1 arm DB clean and press @ 35#
25 Pull ups

Post time to comments

Push Press

5,3,1,1,3,5,3,1,1

Finisher:
75# sandbag shoulders
10:00
Max reps for time

Power Michael

(Props CF/PM)
3 rounds:
400 m run
2' rest
25 GHD situps w/15# MB
2' rest
25 GHD back extension w/25# DB
2' rest

Overhead Squats

Wave form:
5,3,1,1,3,5,5,3,1,1

Post results

Finisher: Secret Service Snatch test
25#
210 reps in 10:00

Power Fran

Props to CF and PM

9x5 with 1:00 rest between exercises:
75# Barbell Thrusters
Pull ups with 20# weight vest

From the genius of Gym Jones

10, 9, 8...1:
DL
Pull ups
Push ups
For time

Front Squats

5x1 to max
2 sets x 5 reps @ 70%
2 sets x 3 reps @ 80%
2 sets x 1 rep @ 90%

25# DB switch steps x 10 reps x 3 sets
50# DB 20" step ups 3 x 3 reps

2:00 Jump Rope x 3 sets

Finisher:
100 Sledgehammer hits to tire

Fight Gone Bad (props to CrossFit) w/modifications

"Power" version
3 rounds:
1 minute of each, 1 minute between each exercise
DB Thrusters
SDHP
Push Press
DB Swings
Box Jumps
Kathy-5# thrusters, 25# bar SDHP, 25# bar PP, 10# DBS
James-15# DB thrusters, 45# bar SDHP, 45# PP, 35# DBS
Kathy=365
James=284

Banana Rolls Left-Right x 2

5x5

Push Press
Weighted pull ups
Weighted dips

360's w/15# medicine ball
3 x 1 minute

Power Cindy

6 am:
Hang Squat Snatch with PVC, 25# bar, 45# bar

6:30 PM
5 rounds:
5 ring pullups
10 pushups
15 squats
1' rest between exercises

4 banana rolls (very tough!)

Pull, pull, pull!!!

Warmup w/agility ladder
5' MU practice
5' Tuck planche practice
5' Heavy bag work
Deadlift 5-3-2-1-1-1-1-1

Finisher:
75# sandbag carry for max distance
50# DB overhead carry for distance

Snatch, C&J Max

Warm up, then find max for snatch, clean and jerk.

Finisher:
75# sandbag shouldering, 3 reps per side
Russian twists w/15# MB
5 rounds

Post max lifts and finisher times.

Medicine Ball Mile

Throw a medicine ball, pick it up, throw again, for one mile.

James 15# ball, 15:09
Trevor 9# ball, 21:35

Mutha!

21 reps 45# bar thrusters
80 yd Farmer walk w/55# each hand
21 parallete pushup w/feet on 20" box
15 reps 45# bar thrusters
80 yd Farmer walk w/55# DB
15 parallete pushup
9 45# thrusters
80 walks
9 parallete pushups

James: 6:29
Kathy (25# bar, 25# DB, modified pushups): 8:30
Stuart (45# bar, 41# DB, pushups as RX'd): 9:05

Pull and Push More

50 reps 45# bar SDHP
10 ring push ups, feet on floor
15 knees to elbows

James 14:49

Shoulder Press
Push Press
10x3 each, going for max effort

70# DB each hand x 100 ft
15 Push ups, feet elevated on bench
5 rounds
8:40

Samantha (courtesy of CrossFit PC)

85# bar
Shoulder Press 7-5-3
Push Press 7-5-3
Push Jerk 7-5-3
Pull-ups 21-15-9

Ab wheel roll outs 2x10

Push-Push

30 minute walk up/down hills with the wife, then...

30/30 Push Press w/10# DBs (4 minutes total)
30/30 Bodyweight Squats (4 minutes total)
Lumbar still feeling it days later...

Easin' on in...

Jacked up the knee and back on 3/18...

5x5 OHS at 45# bar
5x5 RDL at 55# DB
Tabata Jump Rope

Dad'gum, feels good to be gettin' back into it!!

2 mile walk w/the wife this AM, then
135# DL, ring push-ups (feet on the floor), ring pull-ups
10, 9,...1
11:53

Old School

3 rounds for time:

2:00 Jump Rope
6 big tire flips (250# tire)
4x20 yd tire pulls (50# in tire)
40 yd 70# suitcase carry (each arm)
5 elbow strikes to heavy bag (each arm)
3 TGU w/15# ball (each arm)

26:59

Man Made

Man Makers
Knees to elbows
10,9,8...1

Use appropriate load...much tougher than it looks! Props to M.T. and Gym Jones.

Speed Snatch

10:00 SS Snatch Test
35# DB, do not set it down, count total number of reps.

Ring Dip Ladders
On the minute, beginning with 1 rep

Evil Wheel Rollout
On the minute, beginning with 1 rep

Post total number of reps and reps for each exercise

Strength Day

Power Clean
5x5

Front Squat
5x5

Push Press
5x5

Evil Wheel
5x5

Push Pull

2x Tabata 75# Thrusters
5:00 rest

2000 m row (sub 200 reps 45# bar SDHP)
5:00 rest

50 TGUs (25 per side) 25# DB

Thrice the Baker's Dozen

3 rounds of:

12 Flying Burpees
12 Ring Dips
12 Ring Push-ups
12 Russian Twists
25 meter bear crawls
12 Pull Ups
12 Sit Ups
12 Tire Flips
12 45# bar Hang Snatches
12 Squats
12 Ab Wheels
12 Turkish Getups (25# DB, 6 L/6 R)
12 Deadlifts (BW)

Post time

Pull and Push

10 minute Secret Service Snatch test
45# DB Males
25# DB Females
Total reps for count

Ab Wheel
3x10

Push Jerk
5x3

"Jonesworthy"

Squat 80-64-48-32-24-12
DB swing 40-32-24-16-12-6
Pullups 20-16-12-8-6-3

Squat, then swing, then pull, repeat for 6 sets.

Post time

Birthday Girl

Happy B-day to my baby girl! 10 yo today.

Max Snatch
Max C&J
Max Front Squat

BW Deadlift
Ring Pushups
Ring Pull Ups
12,11,10...1
For time

Pull, Jump and Throw

Deadlifts
10x3
4 lateral cone jumps between each set

Ring Dips
Pull-ups
5x5 each, alternating
(Progression toward muscle ups, one of this year's goals)

Breathing Ladder
Instructor Payback w/15# MB
1-10

2:00 Drill

Running
Pull-ups
Pushups
Situps

2 rounds (w/Kathy)

Push Hard

Dead Stop Front Squats
10x3
Use saw horses for the start, rack the weight and stand

Ring Pull ups
3x6

Descending

DB swings
Ring pushups
Pullups
12, 10, 9, ... 1

Post time.

Boat Rocks
5 count with 5 second hold
3 sets

Pull Hard

10x3 Snatch Grip Deadlifts

Ab Wheel
5x5

Snatch ME Day

In the middle of "Linda"...what a wicked mistress!

5x3 Barski Snatch

1-10 Pushup Ladder

3x10 Knees to Elbows

Post load to comments

Max Effort

Power Clean + Push Press + Front Squat
10 x 3
This will be limited by the weight for the push press.

Tabata Jump Rope
20 seconds work, 10 seconds rest, 8 reps

Tabata Instructor Paybacks
Refer to the Gym Jones site for the exercise.

Post results to comments