WOD 12-31-2007
December 31, 2007
VOD
’In the last day, that great day of the feast, Jesus stood and cried, saying, if any man thirst let him come unto Me, and drink’ John 7:37
DYNAMIC WARM-UP
WOD
“HELEN”
THREE ROUNDS FOR TIME:
Row 400 METERS
1-1/2 POOD KB SWINGS
12 PULL-UPS
Best time of the day: 12:06 Full Capt Soto
9:23 (mod) Matt
WOD-12-29-2007
December 29, 2007
DYNAMIC WARM-UP
WOD
OHS X 15
RING DIPS X 15
OH LUNGE X 15
HANDSTAND PUSH-UPS X 15
5 ROUNDS FOR TIME
WOD 12-28-2007
December 27, 2007
“in everything give thanks.” 1 Thessalonians 5:18
Warm Up
WOD
“Barbara”
20 pull-ups
30 push-ups
40 sit-ups
50 squats
5 rounds
Precisely 3 min rest between each round.
post time in the comment section. (PS the WR is 17:27)
Garrison & Madison starting early!
WOD 12-27-2007
December 26, 2007
‘thanks be to God for His indescribable gift!’ 2 Corinthians 9 :15
Warm-up
KB SNATCH 60 SECS
SAMSON STRETCH
SHOULDER STRETCH
PUSH-UP X 10
PULL-UP X 10
SIT-UP X 10
SQUAT X 10
BACK EXT X 10
WOD
“JACKIE”
ROW 1000 METERS
THRUSTERS (45LBS) X 50
PULL-UPS X 30
FOR TIME:
My pull-ups, My OHSquats, and Me actually running! Ha, Ha,
Finished in 24:16 Not to bad
WOD 12-26-2007
December 25, 2007
HOURS OF OPERATION THIS WEEK:
WED 8-3:00
THURS 8-3:00
FRIDAY 5:30, 8-3:00
SATURDAY 8:00 9:00 CLASSES
CHECK THE WEB FOR WODS EACH DAY
WOD FOR 12-26
WARM-UP
KB SNATCH 60 SECS
SHOULDER STRETCH
SAMSON STRETCH
PUSH-UP X 10
PULL-UP X 10
SIT-UP X 10
SQUAT X 10
BACK EXT X 10
WOD
RUN 1 MILE
OVERHEAD SQUATS 50
PULL-UPS 50
RUN 1 MILE( STOP SIGN AFTER THE SCHOOL AND BACK)
FOR TIME:
I WILL SEND PICS FROM FLA! ALSO SEND MY TIME STAY TUNED!
WOD 12-25-2007
December 25, 2007
HOLY CHRISTmas!
The name “Jesus” gives voice to the entire gospel. One word, one Man’s name, expresses all of Scripture. Genesis 1:1 through Rev. 22:21 finds its home in this solitary personal noun. There is no single word that parallels the communicative vitality of the password “Jesus.”
“Jesus” publishes its possessor’s character and mission. The Lord Jesus Christ was passively obedient in His acceptance of every Christian’s eternal punishment. He was actively obedient in keeping the law perfectly on behalf of every Christian.
Jesus’ character assured that His earthly mission would be a flawless success. Therefore, when God looks upon a Christian He sees His saints draped in His Son’s perfection. God says, Paul writes, “For as through the one man’s disobedience the many were made sinners, even so through the obedience of the One the many will be made righteous” (Ro. 5:19).
How special is the name “Jesus?” God says, Paul writes, “God also highly exalted Him, and bestowed on Him the name that is above every name, that at the name of Jesus every knee should bow, of those who are in heaven, and on earth, and under the earth, and that every tongue should confess that Jesus Christ is Lord, to the glory of God the Father” (Phil. 2:9-11).
The world has a significant problem with the name “Jesus.” Worldlings are much more likely to take His name ‘in vain’ than ‘in honor.’ It flows to their tongues quite quickly as an expletive. Nevertheless, they loathe to embrace His name as the means of God’s grace. Therefore, Peter and John were imprisoned because they deployed “the name of Jesus Christ the Nazarene” (Acts 3:6). Though they knew they would be tried by the Sanhedrin, Israel’s Supreme Court, they proclaimed on Jerusalem’s streets the name that is above every name.
Was all the punishment they received worth it to them? Jesus’ name enabled a congenitally lame man to walk (Acts 4:10). There is immeasurable power in His name for you see, even the demons were subject to them in Jesus’ name (Lk. 10:17). They went out rejoicing!
How comfortable are you with publicly professing the name of Jesus?
WOD 12-24-2007
December 24, 2007
Christmas Eve Workout! Great job everyone!
VOD
”the people walking in darkness have seen a great light, on those living in the land of the shadow of death, a light was dawned.” Isaiah 9:2
WARM-UP
KB SNATCH 60 SEC
SAMSON STRETCH
SHOULDER STRETCH
MED-BALL LUNGE X 10
PUSH-UP X 10
PULL-UP X 10
SQUAT X 10
SIT-UP X 10
BACK EXT X 10
WOD
KB SWING 21 RIGHT, 21 LEFT
50 PUSH -UPS
KB SWINGS 21 RIGHT, 21 LEFT
50 PUSH-UPS
KB SWINGS 21 RIGHT, 21 LEFT
50 PUSH UPS
“FOR TIME”
BEST TIME 8:34 YOURS TRULY WITH 45LBS
Christmas eve classes
December 23, 2007
We will have two classes on monday!
1. will begin at 8 am
2. will begin at 9 am
WOD 12-23-2007
December 23, 2007
‘yet He made with me an everlasting covenant’ 2 Samuel 23:5
WOD
REST
Stephen Davis doing 30 muscle-ups with the (10lb) body armor vest!!
WOD 12-22-2007
December 22, 2007
COACH POWELL WORKING WITH CAPT. SOTO
WOD
“FIGHT GONE BAD”
ROW
WALL-BALL
SUMO DL HIGH PULL
PUSH PRESS
BOX JUMPS
(3 ROUNDS)
1 min per station on a running clock for the first two rounds then 1 min rest.
Finish up with a 1 min round. scoring the lowest reps/cals.
Coach Murphy Teaching the Push-Press and Wall-ball.
