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.”

Author Archive

9/3/15

Warmup Run 200 m/20 Shoulder Press #35 

3x Sit in the bottom of a squat for 1 min 

3×8 T2B 

3×8 Pistols 

Strength 

10 min EMOM 

5 Back Squats 

WOD 

3 Rounds 

6 Pull Ups 

8 Thrusters (135/ 5) 

16 Box Jumps (24/20) 

8 Thrusters 

6 Pull Ups 

Rest 2 min 

REC 

10 Wall Walks 

*Strict and controlled with a tight core 


9/1/15

Warmup3x20 reverse Crunches

3×10 Broad Jumps

3×20 Double Unders

Strength

3×20 KB Swings 35#

WOD

5 Rounds

25 Burpees

10 Back Squats (155) 

Rest 2 min

REC

Walking Lunges 200 meters


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


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