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.”

Latest

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

Advertisements

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

8/18/15

strep

6 mile Bike Ride

Ninja Workout

30 Ninja Squats

30 sec. Plank

20 arm swings

30 sec Wall sit

15 Push-ups

8/17/15

Warmup

MWOD:

10 each Thread the Needle

10 each (10 sec) Banded Lat Stretch

10 each Scorpion

SWOD:

DB Strict Press 5×10 @30

WOD:

Isabel (Time)

30 Snatches @45#

Rest 3 minutes

Grace (Time)

30 Clean and Jerks @65#

GWOD:

5 – 30 sec planks

5 mile Bike Ride

8/16/15

Warmup

MWOD:

3- (30 sec) Chest Openers

10 each Hamstring IT Band Stretch

SWOD:

1 mile Run for time

WOD:

Metcon (Time)

20-18-16-14-12-10-8-6-4-2

Bench Press (115)

Barbell Lunge Walk (75)

GWOD:

5 set 30 sec.

Hollow Rocks

Super mans

8/14/15

Warmup

MWOD:

3 (30 sec) Banded Quad Hip Stretch

10 each Abductor Band Stretch

SWOD:

5x Max Handstand Holds

WOD:

63 kettlebell swings (20lb)

30 body weight rows

42 kettlebell swings (20lb)

25 body weight rows

21 kettlebell swings (20lb)

15 body weight rows

Cashout:

3 Rounds

30 sec Plank

10 Sit-ups

10 Reverse Crunches

10 Sitting Twists

8/13/15

Warmup

MWOD:

3 (30 sec.) Bretzels each side

10 Cat and Cows

SWOD:

CrossFit Mayhem – CrossFit

Bench Press (5×12 (Complete a set Every 3 mins))

* Weight can stay the Same across, or go Up each set (not Down!)….Challenge Yourself !!! *

WOD:

Metcon (Time)

For Time:

80-60-40-20

Wall Balls (8)

* 400m Run after each set of Wall Balls *

GWOD:

10 Bridge Ups

Hold 30 sec Bridge

10 Sit-up to Straddles

Hold 30 sec. Pancake Split

8/12/15

Warmup

MWOD:

10 each Hamstring IT Band Stretch

30 sec Glute Stretch

SWOD:

Front Squat 10×3 @135# (Every Minute)

WOD:

Metcon (Time)

500m Run

50 Box Jumps (20)

50 Toes to Bar Substitute

300m Run

30 Box Jumps (20)

30 Toes to Bar

200m Run

20 Box Jumps (20)

20 Toes to Bar

Cooldown/Recovery:

600m Fast Walk

Lacrosse Ball

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