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 March, 2014

WOD 3/12/14

Warmup

SWOD:

Sumo Deadlift 5 x 10 (95)

WOD:

20 minute AMRAP

50 meter run
10 Thrusters
50 meter run
10 bar over Burpees
50 meter run
10 toe to bar

Cash out:

3 minute accumulated Hand Stand


WOD 3/10/14

Warmup

SWOD:

Bench Press 5 x 5 (135) 4 x 4 (165) 3 x 3 (185) 2 x 2 (205)

WOD:

5 Rounds
400 meter run
10 squats
10 push-ups
5 Burpees


WOD 3/9/14

Warmup

PVC warmup
10 squats/push-ups/sit-ups

SWOD:

Bench Press 3 x 5, 2 x 3, 1 x 3
Chair Dips 5 x 8

WOD:

25 Burpees
50 Deadlifts
75 push-ups
100 sit-ups

Cash out:

800 meter run


WOD 3/8/14

14.2

500 meter row


WOD 3/6/14

Warmup

SWOD:

10 OHS
10 Jumping C2B

5 rounds

WOD:

7 minute AMRAP
3 C and J
5 Box Jumps

(64)


WOD 3/4/14

Warmup:

PVC stretches
10 pu/sq/su

SWOD:

Push Press Dumbbell (45)

5 x 10

WOD:

12 minutes AMRAP:

10 Bench Press
3 HSPU

Cash out:

800 meter run


WOD 3/3/14

Warmup:
PVC stretches
10 pu/ su / sq

SWOD:

KBS (55)

5 x 10

WOD:

21-15-9-6-3

Front Squat (115)
Toes to Bar

Cash out:

800 meter run


Wod 2/28/14

10 minute AMRAP

30 double Unders
15 snatches

(104)