Wednesday

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Dara showing off her missing toenails to Candice.
She had 6 toenails recently fall off after running the
Chicago marathon in October. That's okay, shoes
are not required in CrossFit gyms. Try getting
away with that at Bally's or Lifetime...

Tuesday

Rest Day.


Eric getting in some extra work after Monday's
WOD.

Monday

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

The newest addition to the gym equipment - the
Buddy Lee jump rope. Courtesy of Eric. Thank
you!!! This sucker is fast and will take some
getting used to.

Sunday

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

My niece, Jamie, in the push-up position.

She'll be beating us all in about 10 years!

Saturday

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

My brother, Jerome. Not exactly sure what

he was thinking here, but I thought it was a

pretty cool pic. He's probably thinking about

how he wishes he could beat my time in

something...

Friday

Rest Day.


Candice - Wall Ball
This is a good exercise you can do at home. Take
a book bag or small tote bag and fill it with books
wrapped in clothes. Aim for a spot 8 to 10 feet
up and repeat up to 150 times. Just make sure
you do this in a garage or a basement!

Thursday

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Merry Christmas!!!