WORKOUT OF THE DAY!

VOD

6Jesus said to him, “I am ^(A)the way, and ^(B)the truth, and ^(C)the life; no one comes to the Father but through Me

Crossfit Warm-Up 

WOD  

Tuesday 080304

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 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Where Are you From Yesterday? 

Deadlift 1 1/2 BW Bench BW Clean 3/4 BW 10/9/8/7/6/5/4/3/2/1 rep rounds for time

Work out of the Day!

VOD

Ephesians 6:13-17  13Therefore put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand. 14Stand firm then, with the belt of truth buckled around your waist, with the breastplate of righteousness in place, 15and with your feet fitted with the readiness that comes from the gospel of peace. 16In addition to all this, take up the shield of faith, with which you can extinguish all the flaming arrows of the evil one. 17Take the helmet of salvation and the sword of the Spirit, which is the word of God.

Crossfit Warm-Up  

Monday 080303

“Linda” AKA PACK YO LUNCH!!

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Work out of the Day!

VOD

Matthew 28:19-2019“^(S)Go therefore and ^(T)make disciples of ^(U)all the nations, ^(V)baptizing them in the name of the Father and the Son and the Holy Spirit, 20teaching them to observe all that I commanded you; and lo, ^(W)I am with you always, even to ^(X)the end of the age.” Crossfit Warm-UpWOD

Saturday 080301

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

 click on pic to enlarge! Great Job on the muscle -up Roe!

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