Crossfit Workouts and the Ramblings of a Man seeking complete Sanctification. Romans 12:1 “I appeal to you therefore, brothers, by the mercies of God present your bodies as a living sacrifice, holy and acceptable before God, which is our spiritual worship.”

Archive for November, 2013

WOD 11/30/13

SWOD:

Bench Press 5,4,3,2,1,1,2,3,4,5
#135
#145
#155
#165
#175

13.3 Scaled – 12:00 AMRAP
100 SDHP #45
75 KB Swings #55
75 Singles

90 SDHP
30 KB Swings
75 Singles

Cool down:
2 – 400 meter sprints

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WOD 11/29/13

SWOD:

Snatch 5,3,1,1 – 135

Clean 5,3,1,1 – 155

WOD – 7:00 AMRAP:
25 Clean and Jerks 65
50 Single JR (25 rep)
25 Snatches 65
50 Single JR (25 rep)

125 reps 40 clean and jerks, 50(100 singles) jump rope, 25 Snatches

Cooldown:

3×600 meter runs


WOD 11/26/13

SWOD – Push-ups 3×8

WOD – For Time
150 KBS

10:01 (#20)

Cool down: Basketball – 60 minutes

 


WOD 11/25/13

SWOD:
Max Box Squat 5,5,3,1,1,1 #245
Max bench Press 5,3,1,1. #195

WOD:
1 Thruster (#75)
10 Inverted Pull-ups
Add 1 rep to thruster each successive minute, continue until you cannot complete earned reps

6 r7


WOD 11/24/13

1 Tire Flip #550
10 right OH Sledgehammer
10 left OH Sledgehammer
10 right side Sledgehammer
10 left side Sledgehammer
10 Push-ups
10 Sit-ups

6 Rounds


Day Off 11/23/13

Decided that one my days off I would work on my endurance levels by working up to a faster 5k.

I ran 2.3 miles in 25:01 for an average of 11:12 a mile. Not great but at least I have something to work from. My goal is 7:43 a mile for a total 5k of 24 minutes.


WOD 11/22/2013

WOD – Friday Throwdown

Event 1 – KB Throws 2:00 (32)

Event 2 –  For time
50 cal Run (4 minutes)
5 wall walks

4:49

Event 3 – For Time
Carry your box 100m into the gym
18-16-14
Box Jump (24″)
Barbell Thruster (#45)

12:11


WOD 11/21/13

SWOD – Strict Press 2:00 minutes (32)

WOD
21 Bar Ups
21 Burpees
200 Jump Ropes
500 Meter Run
200 Jump Ropes
15 Bar Ups
15 Burpees
100 Jump Ropes
250m Meter Run
100 Jump Ropes
9 Bar Ups
9 Burpees

(26:38)


WOD 11/20/13

SWOD:

Snatch (3x3x1x1) #125

High Hang Power Snatch (3x3x1x1) #105

Hang Power Snatch (3x3x1x1) #115

Power Snatch (3x3x1x1) #125

WOD:

WOD – 15:00 AMRAP

10 hand release bar over burpees

15 Deadlifts (#125)

10 Thrusters (#75)


WOD 11/18/13

WOD – Max Thruster (145#)

WOD – 3 Rounds for Time
20 KBs 40 (Dumbbell Sub)
10 hanging leg raises

(5:29)

3 rounds for time
80 Jump Ropes
20 KB box step overs 40 (Dumbbell Sub)

(11:08)

Cash Out
Side plank –  2 Rounds :30 each side