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 February, 2014

WOD 2/26/14

Warmup:

PVC Stretches

10 Push-ups/Sit-ups/Squats

SWOD –

Bench Press 5 x 10 

Dumbbell Rows 5 x 10

Push Up 3 x 10

WOD –

For time
Buy In – 40 kettle bell swings #45
20-16-12-8-4 Toes to Bar/Leg Raises
4-8-12-16-20 Box Jumps

Cashout:

4 – 1 minute Planks


WOD 2/24/14

QTown

Warmup

10-1

Box Jump and Push Press (#75)


WOD 2/22/2014

Warmup:

PVC Stretches

10 Push-ups/Sit-ups/Squats

SWOD: 

Bench Press: 5 x 8 (#155)

WOD:

6 Rounds

10 Push Press (#95)

10 Burpees

100 meter run

Cashout:

500 Jump Ropes


WPD 2/20/2014

Warmup:

PVC Stretches

10 Push-ups/Sit-ups/Squats

SWOD: 

Strict Press: 5 x 5 (#115)

WOD:

21 – 15 – 9

Thrusters (#95)

Situps

Cashout:

Tabata

4 minutes (20 -10)

Burpess

 


WOD 2/19/14

Warmup:

PVC Stretches

10 Push-ups/Sit-ups/Squats

SWOD:

Dead-lift 5 x 8

WOD:

5 Rounds

10 Leg Raise to Push-up

15 Mountain Climbers

20 KB Swings #40

25 Flutter Kicks

Cashout:

3 x 1:00 minute Planks

Skill Work:

#45 Negative Pullups

3 x Flexed Arm Hangs

Double Unders


WOD 2/18/14

Warmup:

PVC Stretches

10 Push-ups/Sit-Ups/Squats

SWOD:

1 x Max Effort Pushups

5 x 25% of Max Effort Pushups

WOD:

3 Rounds for Time

Run 400 meters

50 Air Squats

Cashout:

4 minute accumulated Wall Squat


WOD 2/15/14

Warmup:

PVC Stretch

10 Push-ups/Sit-ups/Squats

SWOD:

Bench Press – 5 x 10

WOD:

5 Rounds for time

3 Tuck Jumps

10 Squats

3 Broad-Jumps

50 Meter Run

Cashout:

1 Max Pushups

3 sets of 40% pushups

 


WOD 2/14/14

Warmup:

PVC Stretches

10 Pushups/Situps/Squats

SWOD:

Front Squat 5 x 8 (#115)

WOD

10 rounds

Sprint 100m 
10x Burpees 

Cashout:

50 Air Squats

 


WOD 2/12/14

Warmup:

PVC Stretches

10 Situps, 10 Pushups, 10 Squats

SWOD:

Strict Press: 5 x 8 = #105

WOD:

50-40-30-20-10
Sit Ups
Kettle Bell Swings (#35)

Cashout:

5 minute accumulated Plank


WOD 2/11/14

Warmup:

PVC Stretches

10 Push-ups, 10 Sit-ups, 10 Squats

WOD:

5 Rounds

10 Dumbbell Thrusters (#30)

10 Box Jumps (24″)

10 Push-ups

Cashout:

50 Jumping Jacks