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 2/10/14

On Ramp Class at Q-town!

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WOD 2/7/14

Warmup:

Dynamic Stretches

Warmup Movements

WOD:

5 Rounds

50 meter Burpee Jumps

50 meter Bear Crawl

50 meter Crab Crawl

10 Pushups

Cashout:

Pullup Work

 


WOD 2/6/14

Warmup:

Dynamic Stretches

Warmup Movements

WOD:

5 Rounds:

25 Lunges

50 Squats

50 Meter Run

Cashout:

Pull up Work


WOD 2/4/14

Dynamic Stretches

Warmup Movements

SWOD:

20 – Negative Pullups

50 – Inverted Rows

WOD:

For Time

80 – 60 – 40 – 20 Air Squats

50 – 40 – 30 – 20 Sit-ups

20 – 15 – 10 – 5 – Push-ups

Cashout:

5 Minute Accumulated Plank


WOD 2/3/14

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

SWOD:

Shoulder Press 10 x 5,

Barbell Good Mornings (#45)

WOD:

10 Rounds for time

10 Burpees

100 meter run

Cashout:

3 – 30 second Handstand Holds


Aside

WOD 2/2/2014

Dynamic Stretching:

WOD:

4 minute Tabata

Pushups

4 minute Tabata

Jumping Squats

Cashout:

Agility Ladder

1 Step Drill – 10x

In and Out – 10x

Side Step – 10x

Crossover Run – 10x

Side Straddle Hop – 10x