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 January, 2014

WOD 1/31/14

Dynamic Stretches:

1 Rounds: (10 Reps each side)

Lunge with a Twist

Knee Tuck Walk

High Kicks

Hip Stretch

Add:

10 Push-ups

10 Sit-ups

10 Squats

WOD:

10 Rounds for Time

10 Belly Ups

10 Rollbacks

30 Count Flutter Kicks

(20:12)

Cashout:

500 Single Unders

Advertisements

WOD 1/30/14

Dynamic Stretches:

1 Rounds: (10 Reps each side)

Lunge with a Twist

Knee Tuck Walk

High Kicks

Hip Stretch

Add:

10 Push-ups

10 Sit-ups

10 Squats

WOD:

10 Rounds for Time

10 Squats

10 Walking Lunges

100 meter run

(14:51)

Cashout:

20 Burpees


WOD 1/29/2014

Dynamic Stretches:

http://greatist.com/fitness/full-body-dynamic-warm-up

2 Rounds: (10 Reps each side)

Lunge with a Twist

Knee Tuck Walk

High Kicks

Hip Stretch

Add:

10 Push-ups

10 Sit-ups

10 Squats

WOD (Workout of the Day):

10 Rounds for time:

10 Push-ups/

10 Sit-ups/Crunches

10 Squats

(11:54)

Cashout:

5 minute = Plank


WOD 1/27/14

Warmup:

Stretches, 10 Pushups, 10 Situps, 10 Squats, 200 meter run

SWOD:

Push Press 5 x 8 (95)

WOD:

16 minutes:

Even- 10 Kettlebell swings

Odd- 10 Pistols (band or pole assisted)

SKILL:

Negative Pullups


WOD 1/26/14

SWOD: Floor Press/Back Squat

SKILL: Handstand


WOD 1/25/14

Basketball Game


WOD 1/23/14

Warmup:

10 Push-ups, 10 Squats, 10 Sit-ups, 200 meter run

SWOD:

Front Squat #165 5 x 5

Snatch Grip Dead-lift #185 5 x 5

WOD:

Complete as many rounds and reps as possible in 10 minutes of:

30 Bar-facing burpees

15 Overhead squats (#45)

10 Chair Dips

Cash out:

5:00 of Planks


WOD 1/22/14

Warmup:

Stretches, 10 Situps, 10 Pushups, 10 Squats, 200 meter run

SWOD:

Clean 5×5

Max Bench Press

WOD:

8’s

8 minute AMRAP

8 Pushups

8 Situps

8 Squats

Cashout:

10 Rounds

EMOM:

2 Shuttle Sprints


WOD 1/21/14

Warmup:

10 Squats, 10 Pushups, 10 Situps, 200 meter run

SWOD:

Push Press 5×8 (95)

Pullups with bands 5×5

WOD:

“Filthy fifty” (Scaled)
30 Box Jumps (24)
50 Jumping Pull ups
30 Kettlebell swings (35)
50 Walking Lunge steps
30 Leg Raises
50 Push Press  (45)
30 Supermans
30 Barbell Thruster’s (45)
30 Burpees
15 2 Singles 1 Double Unders
(17:01)

Cashout:

Handstand Holds: 2 x 30 seconds


WOD 1/19/14

Warmup:

200 meter run, 10 Pushups, 10 Situps, 10 Squats

SWOD:

Clean and Jerks 1RM (#160)

WOD:

18 minutes AMRAP

15 Bar Rows

12  Push press #95

9 Leg Lifts

Cashout:

Double Under’s Work