WORKOUT OF THE DAY!
February 29, 2008
VOD
“Do not fear what you are about to suffer. Behold, the devil is about to cast some of you into prison, that you may be tested, and you will have tribulation ten days. Be faithful until death, and I will give you the crown of life” (Rev. 2:10).
WARM-UP
WOD
Friday 080229
Back Squat 3-3-3-3-3 reps
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OR
WOD FROM OUR NAVY SEAL FRIENDS
http://navyseals.com/crossfit-workout-day
45lbs
10 Hang Squat Snatch (HSS)
65lbs
8 HSS
2 Overhead Squats (OHS)
75lbs
6 HSS
4 OHS
85lbs
4 HSS
6 OHS
95lbs
2 HSS
8 OHS
105lbs
10 OHS
WORKOUT OF THE DAY!
February 27, 2008
VOD
“And He humbled you and let you be hungry, and fed you with manna which you did not know, nor did your fathers know, that He might make you know that man does not live by bread alone, but man lives by everything that proceeds out of the mouth of the Lord” (Dt. 8:3).
Paul is Back!!
Warm-UP
2 x
WOD
Thursday 080228
7 rounds for time of:
95 pound Sumo-dead-lift high-pull, 10 reps
10 Ring dips
OPT vs Freddy - video [wmv]
WORKOUT OF THE DAY!
February 27, 2008
VOD
“Be all the more diligent to make certain about His calling and choosing you; for as long as you practice these things, you will never stumble” (II Pe. 1:10).
Warm-up
WOD
“Grace”
Clean & Jerk 30 times
135lb rx’d For Time
”Tosh Does Grace” - video [wmv]
Try it and see where you end up
WORKOUT OF THE DAY!
February 26, 2008
VOD
Stumbling Christians cannot turn an upside down world right side up. God’s divine power has granted to you everything pertaining to life and godliness. He has granted to you “His precious and magnificent promises, in order that by them you might become partakers of the divine nature, having escaped the corruption that is in the world by lust” (II Pe. 1:4). Your charge is to practice never stumbling so that you might influence your culture in the things of God (II Pe. 1:10).
Warm-Up
Tuesday 080226
Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions
or
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
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WORKOUT OF THE DAY!
February 25, 2008
VOD
“For though we walk in the flesh, we do not war according to the flesh, for the weapons of our warfare are not of the flesh, but divinely powerful for the destruction of fortresses” (II Cor. 10:3f.).
Stephen will be in all day Today and Tomorrow. I am out sick with the Flu!
Warm-Up
2 Times
“Eva”
Five rounds for time of:
Run 800 meters or Row
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Post time to comments.
WORKOUT OF THE DAY!
February 22, 2008
VOD
“We are His workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them” (Eph. 2:10).
Warm-Up
2 Times
WOD (A)
CF HQ Rest Day
Carolina Crossfit WOD
Tabata Fight Gone Bad
Wall Ball #20
Sumo Deadlift High Pull #75
Box Jump 20″
Pushpress #75
Row for Calories
Perform all exercises with 20 seconds on, 10 seconds off for 4 minutes each with 1 minute rest between exercises
Results from today. Where are you at?
Frank Performing a Clean and Jerk 305lb!
WOD (B) Click the link to find out if you want to try the WOD!
Warm-Up
Burgner Progression
Saturday February 23 2008
Snatch – max for the day
Clean & Jerk - max for the day
Front squat – max for the day
Allow a maximum of 3 missed attempts for each lift before moving on. Give yourself 10-15 minutes rest between each exercise.
Work Out of the Day!!
February 22, 2008
VOD
1 Chronicles 16:11-12 Look to the lord and His strength; seek His face always. Remeber the wonders He has done, His miracles, and the judgements He pronounced
Good Job Ladies! I’m sure your Glad Coach Powell wasn’t here.
WOD (A)
Warm-Up2 Rounds
Friday 080222
”Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
WOD (B) Group Click on it to see if you want to be in this group.
Warm-up with the Buerg
Friday February 22 2008
- Snatch – 50% x 1 x 5
- Clean & jerk – 50% x 1 x 5
Focus on speed and precision with each lift.
WORKOUT OF THE DAY!
February 21, 2008
God is eternally serious about the employment He has prepared for you to accomplish. Be ever mindful, “We are His workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them” (Eph. 2:10).
Warm-Up
2 Times Through
Cool Down
4×20 Sit-ups
WOD Beginners
Thursday 080221
Four rounds for time of:
Run 400 meters/Row
50 Squats
Post time to comments.
Compare to 060526.
WOD Demo - video [wmv]
WOD Advance
For time:
Tabata row (8 rounds - 20 sec sprint/10 sec rest)
50 double-unders
Half Tabata row (4 rounds)
25 double-unders
“Uncle Dan” Wow 4 PR’s this week! Keep up the good work.
Work Out of the Day!!
February 20, 2008
VOD
“For though we walk in the flesh, we do not war according to the flesh, for the weapons of our warfare are not of the flesh, but divinely powerful for the destruction of fortresses” (II Cor. 10:3f.).
WARM-UP
WOD
Wednesday 080220
Hang squat clean 3-3-3-3-3-3-3 reps
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Introduction to the Bench Press, Mark Rippetoe - video [wmv]
Nice Job Gail! Keep up the good work!
Results from WOD across the world. Where are YOU?
WORKOUT OF THE DAY!
February 19, 2008
VOD
“It is written, ‘Man shall not live on bread alone, but on every word that proceeds out of the mouth of God’” (Mt. 4:4).
Warm-Up
Front Squat 1-1-1-1-1-1-1-1-1-1 reps
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Compare to 080107.
WOD RESULTS FROM AROUND THE WORLD! WHERE ARE WE CCF?
