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 12/9/2013

SWOD: Bench Press 5×5

WOD: basketball game 35 minutes

Cool down: 7 minute Stair Stepper

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WOD 12/8/13

Warmup: Basketball Game 30 minutes

WOD:

5 Rounds

10 Deadlifts #135
10 Cleans #95
10 Rear Squats #95

Cool down:

2×30 sec. Rope Pulls (high)


WOD 12/6/13

SWOD:

Dumbell Press (#25) 5×10

Annie (Scaled)

150 – 50 – 120 – 40 – 90 – 30 – 60 – 20 – 30 – 10

Jump Rope
Sit Ups


WOD 12/5/13

SWOD:

150 KB (#25)

Chelsea (Scaled)

EMOM (30 Minutes)

10 Sqauts
10 Pushups
10 Situps


WOD 12/4/13

SWOD – Snatch Technique with pvc

Snatch lift

5, 4, 3, 2, 1, 1, 2, 3, 4, 5

45, 75, 95, 105, 125

WOD – 30:00 AMRAP
10 Hang Snatches (#45)
10 SDHP (#45)

17 Rounds


WOD 12/3/13

SWOD:

Barbell Lunges #75 3×10

WOD:

30 box Jumps
20 Deadlifts #145
30 Sit-ups
300 Jump Rope

17:44

Cool down:

#20 1×100 Good Mornings
#20 1×100 Lat Pull Downs


WOD 12/1/13

SWOD

Back Squat 5,4,3,2,1,1,2,3,4,5

155, 175, 195, 215, 235

WOD – AMRAP 20:00

10 Burpees

10 Shoulder Presses #75

10 box Jumps

(5+5)