WORKOUT OF THE DAY!
January 22, 2008
VOD
Then Peter said, “Silver or Gold I do not have, but what I have I give you. In the name of Jesus Christ of Nazareth, Walk.” Acts 3:6
Witt Floyd Performing a great L-Sit Pull-up! Great Job Witt!
Warm-up / Teach
Squat (front, Back, and Overhead)
WOD
Tuesday
Chris the King
30-25-20-15-10 of the following for time:
20lb ball squat (wall ball hold/rack position)
pull ups
Rest 1 minute between each round.
WORKOUT OF THE DAY!
January 20, 2008
VOD
“I can do all things through christ who strengthens me” Phil 4;13
Warm-up/ Teach
Crossfit warm-up
Teach the Bar sweep. intro for the clean and snatch.
Notice how stephens feet are shoulder width, toes are out, knees are out, and chest are over the bar.
Stephen has the bar swept in nicely and now ready to drive his hips vertical and pull to finish the power snatch.
Monday 080121
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge
Post rounds completed to comments.
Compare to 071112.
WORK OUT OF THE DAY!
January 19, 2008
VOD
”But seek ye first the kingdom of God, and his righteousness.” Matthew 6:33
Saturday 080119
“Nancy”
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
Compare to 071124.
a family that crossfit’s together sticks together!! The Awtry family warming up.
Randy,Marie, Matt, Lauren, and Thomas
WORK OUT OF THE DAY!
January 18, 2008
VOD
“For all who have sinned without the law will also perish without the law, and all who have sinned under the law will be judged by the law.” Romans 1:12
WOD
Friday 080118
Rest Day or
You can Complete any of your level Evaluations!
(Also Paul Will be out for the day due to a Funeral.)
Former Tightend for the Clemson Tigers Todd doing the WOD!
BW 330 oh also he is 6′7
BP 1. 17,11,9,6,4
Pull-up 12,7,6,7,6
WORKOUT OF THE DAY!
January 17, 2008
VOD
“For in it the righteousness of God is revealed from faith for faith, as it is written, “The righteous shall live by faith.” Romans 1:17
Warm-Up
Dynamic & Bergner
Teach Squat, Deadlift, and Front Squat
Thursday 080117
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Compare to 071207
Seth Rogers Fininshing his last set this morning on the bench.
BP 1. 5 2. 4 3. 4 4. 4 5. 4 Total Reps at BW (180 x 21)
Pull-Up 1. 12 2. 11 3. 9 4. 9 5. 9 Total Reps at BW (180 x 50)
“Dead Hang pull-ups” Three weeks in not to bad!
WORK OUT OF THE DAY!
January 16, 2008
VOD
“The grass withers, the flower fades, But the word of our God stands forever” Isaiah 40:8
Warm-up / Teach Lifts
Dynamic/Bergner
Teach Olympic lifts
Snatch and Clean
Wednesday 080116
Run or Row 5K or Test your Skill Level
Post time to comments.
Compare to 071220.
Starting Strength Class Lunch group
| Wednesday | Reps = 2 | Set 1-3 | Set 4 | Set 5 | Set 6 | |
Thomas Working on his Squat! Needs to be a below parallel.
WORK OUT OF THE DAY!
January 15, 2008
“Now therefore, if I have found favor in your sight, please show me now your ways, that I may know you in order to find your sight.” Ex 33:13
Warm-Up
Dynamic/ Teach Bergner
WOD
Tuesday 080115
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments. Compare to 071118.
It’s official Palmetto Weightlifting Team is partnered with CCF!
WORK OUT OF THE DAY!
January 14, 2008
” Be ever mindful that all the saints battle the same unholy enemies, so all saintsshould be one in spirit even when they address the battle differently (I Cor. 10:12).”
Warm-up/Teach
KB SWING 30 REPS
OHS 10
PUSH-UP 10
PULL-UP 10
SIT-UP 10
BACK EXT 10
TEACH BERGNER WARM-UP
“Monday ” 080113
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 071130.
Thanks for the Sweat Angel “J” Great Work!!
WORKOUT OF THE DAY!
January 12, 2008
VOD
“Moreover it is required in stewards, that a man be found faithful.” 1 Corinthians 4:2
Dynamic Warm-up
Saturday 080112
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Compare to 071125
WORKOUT OF THE DAY!
January 11, 2008
VOD
“Do not be conformed to this world, but be transformed by the renewing of your mind, that you may prove what the will of God is, that which is good and acceptable and perfect” (Ro. 12:2).
WARM-UP
DYNAMIC
KB SWINGS 30
PULL-UPS 10
PUSH-UPS 10
OHS 10
BACK EXT 10
WOD
Friday 080111
“Diane”
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Compare to 071101.
