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.”

Crossfit WOD

8/10/15

Warmup

MWOD:

10x Both Sides Banded Overhead Shoulder Stretch
10x Banded Quad Stretches

SWOD:

BP 5×5 @135

WOD:

10 rounds

10 Push Ups

10 Box Jumps (20)

50 yrd run

Cashout:

600 meter run


8/9/15

Warmup

SWOD:
4 Laps KB Farmers Carry @40

WOD:

5 Rounds
3 Wall Walks
5 Assisted Pull Ups
10 Front Rack Walking Lunges (75)
50 Single Unders

Cool down:

30 Walking Lunges

5k Bike Ride


8/5/15

Warmup

SWOD:

Close Grip Bench Press (Tabata Bench 8rds 75)

WOD:

3 Rounds
300 meter Run
15 Front Squat (75)
18:11

Recovery:

3 minute accumulated plank


8/4/15

Warmup:

SWOD:
Shoulder Press 5×10 75#

WOD:

Metcon (Time)
For Time:
3 rounds
5 Pull-up Negatives
8 Thrusters (75
16 Box Jumps (20)
8 Thrusters 75
5 Pull-up Negatives
Rest 2 min

Recovery: 
5k Bike Ride


8/2/15

Warmup

SWOD

135 5×5 BP

WOD

50-40-30-20-10 Kettle 20#
100-90-80-70-60 Jump Rope Singles

Cool down

5k Bike Ride


8/1/15

Warmup:

SWOD:

Push Press (75) 5×10

WOD:

Metcon (Time)
5 Deadlifts (165)
3 HSPU 
-rest 2min

Metcon (Time)
4 rounds:
4 Deadlifts (215)
2 – 30 sec Handstand Holds
-rest 2min

Metcon (Time)
3 rounds:
3 Deadlifts (240)
1-30 sec handstand hold

Recovery

5k Bike Ride


7/31/2015

 

Warmup:

20 Jumping Jacks, 10 Reverse Jumping Jacks, 20 Tap Backs, Windmills (S,M,L), 10 Bent Over Sways, 10 Long Lunge Point Backs, 20 Hamstring Stretches, 30 sec. Calf Stretch, 20 half Squats

SWOD:

Push Press #75 5×10

WOD:

5 Rounds
10 Burpees
10 Thrusters #45
18:21
Recovery

5k Bike Ride


7/29/15

Warmup: 20 Jumping Jacks, 10 Reverse Jumping Jacks, 20 Tap Backs, Windmills (S,M,L), 10 Bent Over Sways, 10 Long Lunge Point Backs, 20 Hamstring Stretches, 30 sec. Calf Stretch, 20 half Squats

SWOD:

Bench Press (135) 5×5

WOD:

3 Rounds
30 Dumbbell Thrusters 15#
100 Jump Ropes
21:20
Recovery

5k Bike Ride


7/28/15

Warmup

SWOD:

Deadlifts 5×10 135#

Wod: 

1 minute Sprints 70% – 10x

Recovery:

5k Bike Ride


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