Workout of the Day

January
29
2015

WOD 1/30/15

Posted by Shane, 7:30 pm

OH Squat

15 minutes to establish 1RM

**Compare to 4/29/14**

Then,

AMRAP IN 12 MINUTES

5 Squat Snatch #115/85 masters #95/65

10 Barbell Push Ups

30 Double Unders (100 singles)

 

Ephesians 4:1-3 (ESV)

I therefore, a prisoner for the Lord, urge you to walk in a manner worthy of the calling to which you have been called,with all humility and gentleness, withpatience, bearing with one another in love,eager to maintain the unity of the Spirit in the bond of peace.

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January
28
2015

WOD 1/29/15

Posted by Shane, 7:30 pm

14.4 Open WOD

Complete as many rounds and repetitions as possible in 14 minutes of:


60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14 10’9′
30 cleans, 135/95 lb.
20 ring muscle-ups

**Compare to 3/21/14**

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January
27
2015

WOD 1/28/2015

Posted by Shane, 7:30 pm

IMG_2069.JPG6 RFT:

250m Run

5 Burpees

10 Ring Dips

15 KB Swings #70/53 (masters #53/35)

 

John 3:20-21 (ESV)

20 For everyone who does wicked things hates the light and does not come to the light, lest his works should be exposed.21 But whoever does what is true comes to the light, so that it may be clearly seen that his works have been carried out in God.”

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January
26
2015

WOD 1/27/15

Posted by Shane, 7:30 pm

IMG_0318Thrusters  3-3-3-3

Record 3RM

then,

AMRAP in 8 Minutes

3 Thrusters #95/65

6 Push-Press #95/65

9 Front Squats #95/65

 

“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.”

Thomas A. Edison

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January
25
2015

WOD 1/26/15

Posted by Shane, 7:30 pm

IMG_5326AMRAP 20 Minutes

5 HSPU (#95/65 Shoulder Press)

10 C2B Pull Ups

15 Box Jumps #24/20 (no step-up for RX)

 

1 Peter 5:8-9 (ESV)

Be sober-minded; be watchful. Youradversary the devil prowls around like a roaring lion, seeking someone to devour.Resist him, firm in your faith, knowing that the same kinds of suffering are being experienced by your brotherhood throughout the world.

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January
23
2015

WOD 1/24/15

Posted by Shane, 6:16 pm

Open gym 9am – 11am. Team WOD at 9:30am. YOGA from 11am – 12pm with Dawn Cox!

 

4 RFT:

 

5 wall climbs

10 turkish get ups #53/35

20 toes to bar

30 box jump overs #20

40 hang cleans #95/65

50 mb partner sit ups #20/14

500m run (1 partner runs 250m then next runs 250m will other rest) or 600m row (300m a piece)

 

only 1 person working at a time

 

 

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January
22
2015

WOD 1/23/15

Posted by Shane, 7:30 pm

IMG_0593

 

Back Squat

8-8-8 75% 1RM

 

AMRAP in 10 minutes

10 OH Alt Plate Lunges #45/35

15 Wall ball #20/14 10’/9′

20 DU (60 singles)

 

1 John 4:13-15 (ESV)

13 By this we know that we abide in him and he in us, because he has given us of his Spirit. 14 And we have seen and testify that the Father has sent his Son to be the Savior of the world. 15 Whoever confesses that Jesus is the Son of God, God abides in him, and he in God.

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January
21
2015

WOD 1/22/2015

Posted by Shane, 7:30 pm

20150122_191210

 

3 Rounds (15 minutes)

20 Hollow rocks

30 Russian twists #45/35

40 MB crunches #20/14

 

Then:

 

AMRAP in 1 minute:

3 Rounds

Pull Ups

KB Swings #53/35

Burpees

Row

Slam balls #30/20

Rest 1 minute between rounds

 

“Hardships often prepare ordinary people for an extraordinary destiny.”

C.S. Lewis

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January
20
2015

WOD 1/21/2015

Posted by Shane, 7:30 pm

IMG_8884

 

Bench Press

5-5-5 @ 80% of 1RM

3-3 @ 85% of 1RM

 

Then:

AMRAP in 12 min:

6 ring push-ups

9 k2e

12 push-press 115lbs/85lbs

 

Luke 6:35-36 (ESV)

35 But love your enemies, and do good, and lend, expecting nothing in return, and your reward will be great, and you will be sons of the Most High, for he is kind to the ungrateful and the evil. 36 Be merciful, even as your Father is merciful.

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January
19
2015

WOD 1/20/2015

Posted by Shane, 7:30 pm

IMG_8506

14.3 Open WOD

Complete as many reps as possible in 8 minutes:


135/95-lb. deadlifts, 10 reps
15 box jumps, 24/20-inch


185/135-lb. deadlifts, 15 reps
15 box jumps, 24/20-inch


225/155-lb. deadlifts, 20 reps
15 box jumps, 24/20-inch


275/185-lb. deadlifts, 25 reps
15 box jumps, 24/20-inch


315/205-lb. deadlifts, 30 reps
15 box jumps, 24/20-inch


365/225-lb. deadlifts, 35 reps
15 box jumps, 24/20-inch

***Compare to 3/14/14***

1 John 2:5-6 (ESV)

but whoever keeps his word, in him truly the love of God is perfected. By this we may know that we are in him: whoever says he abides in him ought to walk in the same way in which he walked.

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