WOD 11-6-17
21-15-9 KB Snatches R/L (24 kg) Pull-ups Ring Push ups “I can do all things through Him who strengthens me.” – Philippians 4:13
Day of Rest 11-5-17
The Bible — Yet It Lives by Willard L. Johnson Generations follow generations — yet it lives. Nations rise and fall — yet it lives. Kings, dictators, presidents come and go — yet it lives. Torn, condemned, burned — yet it lives. Hated, despised, cursed — yet it lives. Doubted, suspected, criticized — yet it…
WOD 11-4-17
Warm-up Row 1000 meters or 5 minutes of H2H Kettlebell or SHOT Drills Work out – 5 rounds of 3-5 reps, 80% of 1 rep max Squat (low-bar back squat) Dips (weighted) Chin-ups (weighted) “And I show you a still more excellent way” – I Corinthians 12:31
WOD 11-3-17
For Time: Row 1000 meters 25 One-Arm KB Clean and Press (24 kg): Alternate one rep R, then one rep L = 1 rep 25 Knees to Elbows “The fundamental basis of this nation’s laws was given to Moses on the Mount. The fundamental basis of our Bill of Rights comes from the teachings we…
WOD 11-2-17
WOD 3 rounds 10 Turkish Get-ups R/L (24 kg KB) 10 Muscle-ups Note: Alternate sides when performing TGU (1 right, 1 left = 1 rep) “History fails to record a single precedent in which nations subject to moral decay have not passed into political and economic decline. There has been either a spiritual awakening to…
WOD 11-1-17
Warm up 25 Snatches R/L (16 kg) 10 Double Jerks (2/16 kg) 10 Long Cycle (2/16 kg) Greg Amundson and Jeff at 21 CrossFit, Durham, NC Long Cycle WOD (double clean and jerk) 10 Rounds 10 reps per minute, (2/24 kgs) followed by 30 seconds of rest “Yet those who wait for the LORD will…
WOD 10-31-17
HERO WOD “Lumpy” In honor of Seattle Police Officer Tim “Lumpy” Brenton. End of Watch: October 31, 2009 Officer Tim Brenton 3 rounds Row 250 meters 6 Power Cleans 6 Thrusters 9 Deadlifts 9 Sumo Deadlift High Pulls The weight is 135/95 for each the barbell movements. The story behind the workout: The 3…
WOD 10-30-17
ABS/TGU Combo AMRAP in 10 Minutes Arm Bar Stretch/TGU – R (24 kg) Arm Bar Stretch/TGU – L (24 kg) Note: Hold the Arm bar stretch for 3 seconds, reset to starting point, then flow into the TGU. Be smooth, strive for perfect form during each rep. Finnish 100 1-arm swings (alternating hands each rep) Brandon Millsaps…
Day of Rest 10-29-17
The Five Scariest Things You Can Do This Halloween The fear of the Lord is to hate evil. (Proverbs 8:13) Our country is in the grip of a fear crisis. The tension because of this fear is almost palpable. There is fear over elections, fear over the economy, and fear over hundreds of other issues…
WOD 10-28-17
Warm up 50 KB Snatches each arm (12 or 16 kg) 5 Rounds for Time: 5 Power Cleans (85% 1 rep max) 5 Muscle ups Cool Down 3 sets of 5 reps Reverse Hypers Glute Ham Hanging Leg Raise Vanessa & Alicia fine tuning the TGU Thomas a’ Kempis (1380-1471), a writer during the Middle…