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 August, 2015

8/31/15

Warmup 

MWOD: 
3 (30 sec) Anterior Shoulder Stretch 

10 each Banded Overhead Shoulder Stretch 

10 each Abductor Band Stretch 

25 Banded Good mornings 

SWOD: 

12 Rounds Tabata Abs (Russian Twists) 

WOD: 

Metcon (Time) 

40 shoulder-to-overheads (75) 

60 Thrusters (75)

80 deadlifts (115) 

Cooldown/Recovery: 

1 mile run

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8/30/15

Warmup 

MWOD: 

3 (30 sec) Anterior Shoulder Stretch 

10 each Banded Overhead Shoulder Stretch 

10 each Abductor Band Stretch 

SWOD: 

Bench Press 5×10 @135 

WOD: 

Metcon (Time) 

3 rounds: 

45 Wallballs (8) 

30 second Plank

15 pushups

200 Jump Ropes 

Cashout: 

3 mile Bike Ride


8/28/30

SWOD:

Back Squat 4 x 8 @ 165

WOD:

3 rounds

30 squats

20 push-ups

10 thrusters

20 wall balls

30 situps


8/27/15

crossfit307 WOD


8/26/15

Warmup:

MWOD:  
25 Banded Good mornings 

3 (30 sec) Banded Quad Hip Stretch 

10 each Abductor Band Stretch 

SWOD: 

12 minute EMOM  

4 Strict Press @105   

WOD: 

Metcon (Time) 

Row 2k 

1mile Run 

Row 2k 

Cashout: 

30 KB Swings @35 


8/24/15

Warmup

MWOD:

3 (30 sec) Banded Quad Hip Stretch 

10 each Bretzels 

10 Each Scorpions 

SWOD: 

5×10 Back Squats @135 

WOD: 

Metcon (Time) 

5 rounds 

400m Run 

30 Wall Balls (20) 

GWOD: 

5 Rounds 

Hold Bridge Up 30 sec 

Hold Pancake Split 1 min 


8/23/15

Warmup:

MWOD: 

10 each Hamstring IT Band Stretch 

20 Internal Rotation Shoulder Stretch 

20 Kneeling Shoulder Openers 

SWOD: 

10 Min EMOM  

EVEN: 10 T2B  

ODD: Hold Wall Sit 

WOD: 

5 rounds

20 SDHP  

12 Thrusters (65) 

100 yd run

Cashout: 

3 Rounds

15 Burpees 

100 Jump Ropes


8/22/15

Warmup

WOD:

Run 8 laps around soccer field

120 combined crunches 

80 Squats 

40 Burpees 

5 mile Bike Ride


8/21/15

EMWOD:

10 each Hamstring IT Band Stretch

10 each Banded Anterior Shoulder Stretch

SWOD:

12 Rounds Tabata Leg Lifts

WOD:

-1000m run (6:30)

-1min rest

-200m run

-2min rest

-800m run (5:00)

-1min rest

-200m run

-2min rest

-600m run (4:00)

-1min rest

-200m run

-2min rest

-400m run (3:00)

-1min rest

-200m run

-2min rest

-200m run

-Done

Cashout:

100 Jump Ropes


8/19/15

Warmup

MWOD:

3 (30 sec) Banded Quad Hip Stretch

10 each Abductor Band Stretch

10 Calf Banded Distractions

SWOD:

EMOM 10 Minutes

EVEN: 15 Box Jumps

ODD: 3 Pause Front Squats

WOD:

Metcon (Time)

10-15-20-25-30-25-20-15-10

Wall Balls

Cooldown/Recovery:

600 meter Walk

Lacrosse Ball