Work Out Of the Day!
April 16, 2008
“[Love, for the Day is Near] Let no debt remain outstanding, except the continuing debt to love one another, for he who loves his fellowman has fulfilled the law.”- Romans 13:8
Warm-Up
CrossFit workouts emphasize high-skill movements (relative to isolation and/or machine-based movements) because they are, in almost every respect, better vehicles for optimizing fitness—for achieving CrossFit’s mission of increasing work capacity across broad time and modal domains.
WOD
Wednesday 080416
“Nancy”
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments
Where are you at?
“HAAS” WORKING ON QUARTER GONE BAD”
Work Out Of the Day!
April 15, 2008
“In his heart a man plans his course, but the Lord determines his steps.” Prov 16:9
Crossfit Warm-Up
KB Swings 30, OHS 10, Push-Up 10, Pull-up 10, Sit-Up 10, Back Ext 10, Dips 10, and Samson Stretch
WOD
“Crossfit HQ Rest Day”
Carolina Crossfit WOD
200 KB Swings for time:
MEN 55 lb
Ladies 35 lb
5:30 group getting the “Quater Gone Bad” done!
WORKOUT OF THE DAY!
April 14, 2008
”The Fear of the Lord is the beginning of Wisdom, and knowledge of the Holy One is understaning.” Prov 9:10
Warm-Up
WOD
“Quarter Gone Bad”
Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
Post total reps for all five rounds to comments
Felicia, Trowing up some weight in the Healthy House wives Class!!
Healthy Housewives WOD
4 Rounds
OHS x 15
Good Mornings X 15
Push-Ups x 15
Work Out Of the Day!
April 12, 2008
“Then he said to them all: “If anyone would come after me, he must deny himself and take up his cross daily and follow me. For whoever wants to save his life will lose it, but whoever loses his life for me will save it.”- Luke 9:23-24
HQ WOD
RUN 10K
Warm Up - DROM
Snatch - heavy single
Clean & jerk - heavy single
Front squat - heavy single
Chin-ups - 3 x max
GHD sit-up + 2 Russian twist - 10% BW
Post numbers and questions to comments
CAROLINA CROSSFIT GYM DOG “JINX”
Work Out Of the Day!
April 11, 2008
“He himself bore our sins in his body on the tree, so that we might die to sins and live for righteousness; by his wounds you have been healed.”- 1 Peter 2:24
Warm-Up
WOD
“CHRISTINE”
500 METER ROW
21 BOX JUMPS
15 BW DEAD LIFTS
3 RDS UNDER 15 MIN FOR LEVEL 1
Featuring
Olympic and World Championship medalist
Cheryl Haworth along with her coach Don McCauley.
Cost: $6.00 per person
Topics will include proper lifting technique, and using
the Olympic lifts to improve athleticism
Contact: Stephen Powell at 803-673-0503 to book in
advance and he will also answer any questions you may
have regarding the Clinic.
CAROLINA CROSSFIT’S WENDY PACE TAKES HOME
“NATIONAL MASTERS GOLD MEDAL”
SWAT WOD
“BASELINE”
500 M ROW
40 SQUATS
30 SIT-UPS
20 PUSH-UPS
10 PULL-UPS
8 MIN OR LESS
SWAT TEAM LEADER SGT MARSH LEADING BY EXAMPLE!!
Work Out Of the Day!
April 10, 2008
“ Ill - gotten treasures are of no value, but righteousness delivers from death.” Prov. 10:2
Warm-Up
WOD
Thursday 080410
Deadlift 1-1-1-1-1-1-1 reps
1. Andrew Todd Time 26:04 “Kelly”
2. Capt Soto Time 28:31 “Kelly” 10 min off the last time!!
Sgt. Auld, Cpl Roberts, and Sgt Marsh working through “Kelly”WOD!!
Work Out Of the Day!
April 9, 2008
“The Son is the radiance of God’s glory and the exact representation of his being, sustaining all things by his powerful word. After he had provided purification for sins, he sat down at the right hand of the Majesty in heaven.”- Hebrews 1:3
Warm-Up
“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Work Out Of the Day!
April 8, 2008
“For if, when we were God’s enemies, we were reconciled to him through the death of his Son, how much more, having been reconciled, shall we be saved through his life!”- Romans 5:10
Warm-Up
WOD
Tuesday 080428
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
SWAT WOD
FOR TIME
“The Filthy Fifty”
50 BOX JUMPS
50 K-BELL SWING
50 WALKING LUNGES
50 KNEES - TO - ELBOWS
50 PUSH-PRESS
50 BACK EXTENSIONS
50 WALL-BALLS
50 BURPEES
50 DOUBLLE-UNDERS
OLY WOD
DROM WARM-UP
- Muscle snatch - heavy single
- Mid-hang snatch - 70% x 2 x 3
- Tall clean + push jerk + jerk - 65% x 3 sets
3 rounds for time of:
10 Sand bag half moons - 25% BW
10 clapping push-ups
5 box jumps - mid-thigh
Work Out Of the Day!
April 7, 2008
“I have been crucified with Christ and I no longer live, but Christ lives in me. The life I live in the body, I live by faith in the Son of God, who loved me and gave himself for me.”- Galatians 2:20
Crossfit Warm-Up
WOD
RX’D
Men 115
Ladies 65
21-15-9 for time
OHS
Pull-Up
Oly WOD
- Front squat - 86% x 2 x 3
- Clean pull - 105% x 2 x 2
- Push press - 5 x 2 - add weight from last week
- Pull-ups - 3 x max
- Turkish Get-up sit-ups - 25% BW x 8 x 3
Work Out Of the Day!
April 3, 2008
VOD
The Whole Armor of God
10Finally, be strong in the Lord and in the strength of his might. 11 Put on the whole armor of God, that you may be able to stand against the schemes of the devil. 12For we do not wrestle against flesh and blood, but against the rulers, against the authorities, against the cosmic powers over this present darkness, against the spiritual forces of evil in the heavenly places.
CROSSFIT WARM-UP
WOD
FOR TIME:
Men use 115 lbs
Women use 80 lbs
10 Front squat
10 Push press
10 Thruster
10 Pull-up
10 Burpee
8 Front squat
8 Push press
8 Thruster
20 Pull-up
15 Burpee
6 Front squat
6 Push press
6 Thruster
30 Pull-up
20 Burpee
4 Front squat
4 Push press
4 Thruster
40 Pull-up
25 Burpee
2 Front squat
2 Push press
2 Thruster
50 Pull-up
30 Burpee
