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 December, 2013

WOD 12/31/13 last Workout of the Year

Warmup:

10 Squats with Weight
10 Push-ups
200 meter run

SWOD –

Floor Press – Max

Push-ups – 5×10

WOD – 15:00 AMRAP

5 Knees to Chest
5 Burpee Box Jump Over
10 Sit Ups
10 Squats

Cool down:

Football throws


WOD 12/26/13

SWOD –

Press 5×5 #165

Handstand Push Up – 3×8 Negatives

WOD
100 Sit Ups
then
5 Rounds
5 Pull Ups (strict)
25 Double Unders

Cash out

50 Banded Pull Aparts
50 Good Mornings


WOD 12/25/13

SWOD – Push Press | Chin Ups

WOD – 3 RFT
10 push ups
10 OHS #95
150 Jump Rope

Cash out:

3×300 sprints


WOD 12/22/13

Warmup:
10 Squats, 10 push-ups, 200 meter run

SWOD:
Push Press 3RM

Ring Push ups 3×20

WOD:

5 Rounds

200 Jump Rope
10 Dumbbell Deadlifts #45
10 Dumbbell Front Squats #45
5 Handstand Negatives
200 Jump Rope


WOD 12/19/13

50 side to side with barbell
50 Good Mornings with band

WOD

12×2 Box Squat #185

8×1 Deadlifts #260

3×8 Glute Hamstring Raises

3×20 Glute Hamstring Sit-ups


WOD 12/18/2013

Warmup:

10 Pushups, 10 Sqauts, 200 meter run

SWOD:

Clean | Snatch

WOD:

2 Rounds (Not For Time)
20 Snatch High Pulls
20 Muscle Snatches
20 Power Snatches
20 Overhead Squats
20 Snatch Balance

Cooldown:

Skill Work with Double Unders


WOD 12/17/13

Warmup:

10 Pushups, 10 Squats w/ weight, 200 meter run (8)

SWOD:

Bench Press Max (215)

Max Banded Pullups (3)

WOD:

3 Rounds Half Lumberjack

10 Deadlifts 135

10 Kettlebell Swings 45

10 Overhead Squats 45

10 Burpees

10 Barbell Pull-ups

10 Box Jumps 24

10 Dumbbell Squat Cleans 25

Rest 2 min

25:04


WOD 12/13/13

15 Minute Jump Rope


WOD 12/12/2013

Warmup: 10 Squats, 10 Push-ups, 100 Jump Rope

SWOD: 50 Floor Press with Dumbbells

WOD:

10 minutes EMOM

5 Man makers
10 Squats with weights

10 minutes EMOM

50 Jump ropes
10 Squats with weights

Cool down:

Foam Roller movements


WOD 12/10/13

Warmup:

200m Row, 10 push-ups, 10 squats with weight

SWOD:

Floor Press Max (185)

WOD:

10 minutes AMRAP

200m Row
4 HSN
4 PUN

(4×1)

Cool down:

50 Band Stretches
50 Lat Band Stretches