50 cal buy in

3 rounds
50 walking lunges
50 air squats
30 GM or Bk Ext

50 cal cash out

I am not sure if everyone did the buy in/cash out. Just post however you did it. Those kind of got added at the last minute.

50 cal
100 sit ups
100 mt climbers
50 wb sit ups
2 min plank
2 min Superman
50 ttb or kte
100 sit ups
100 mt climbers
50 gm or bk ext
50 cal

This weeks schedule -
Gym is open all days. We are about half way through the core challenge, don’t get behind :)

This weeks schedule and a few other things coming up -

My kids are off all week. I will be in the gym Mon, Tues, Wed, Sunday. We are out of town Thur-Sat. If anyone is around and doesn't mind checking on the animals that would be awesome! Thank you

Last year we did a secret santa in the month of December and it was really fun. This year we were thinking of doing it again but changing it a little.
We thought it would be fun to give your SS a gift during the month, be creative - leave it on their door step, leave it in a sneaky place in the gym but don't get caught! Last year we picked a day before Christmas to do a workout in the morning and then right after have a brunch with kids and husbands (if they want to come) and then reveal yourself to your SS with a final gift. Would Dec 16 work for everyone?

If you do not want to participate in the SS that is totally fine, would love for you to still come to the Christmas workout and brunch. Please post if you would like to patriciate and we will draw names this week for those that start shopping early on black Friday ;-).

25 min AMRAP
200m cardio
15 PP
20 weighted sit ups

30 min AMRAP
5 thrusters
7 TTB
1 rope or 7 pull ups
200 meter cardio

Buy in- 50 cal and 100 sit ups

5 rounds
10 BK Squat
10 box over burpees
12 tri KB

Buy out- 50 cal and 100 sit ups

Buy in 100 wall balls (or you can do 50 buy in and 50 buy out after the 3 rounds)

3rounds-
400m cardio
21 burpees

4 rounds
20 reps of each move
KB
Sit ups
BJ
KTE
SB

I challenged the girls to go heavier on at least one move on the last round

Coffland
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run (cardio)
30 push-ups (girls did sit ups)

---

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.
Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.
Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

This weeks schedule- open everyday
What days can you come?

We have decided to extend the core challenge through the end of the year, total 10,000 reps

4 rounds
5 min per round
800m bike
500m row
remainder of the 5 min perform as many sit ups as you can

Your score is your total sit up reps

Then perform 300 core moves

Team of 3 - complete 1320 reps (each person performs 40 reps of each move)
row
bj
pp
sit ups
bk ext or GM
wb
bike
TTB or kte
kb
pull ups
slamballs

all 3 of you perform the move at the same time. If one person is faster they can help you with your reps.

10 min- how many rounds can you complete in 10 min
15 cal cardio
30 sit ups

10 min-
Hold plank as long as you can when you fail do 5 burpees

3 rounds
17 TTB
20 wb sit ups or weighted sit ups
1 min superman

This weeks schedule- gym is open all days!

What days can you come?