Gym – CrossFit

Do not repay evil with evil or insult with insult. On the contrary, repay evil with blessing, because to this you were called so that you may inherit a blessing.

– 1 Peter 3:9 (NIV)

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Total Body Warm Up (No Measure)

400M run
50 Air Squat
20 Roll Over V Sits
25 Lunges Ea Leg
20 Sprinter Sit ups
20 Push Ups
25 BPA

Metcon (Time)

4 Rounds for Time:

- 400 m run
- 25 Wall Ball (20/14)
- 10 T2B

Gym – CrossFit

Ears that hear and eyes that see— the LORD has made them both.
– Proverbs 20:12 (NIV)

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Lower Body Warm Up (No Measure)

PVC / MB Rolling 30 sec ea muscle group
TKE x 15 each leg
Squat to Forward Lunge / Back Lunge 5 each side
Seated Glute Stretch x 5 each side
Sprint in Place 20 Seconds
Frankensteins x 10 each side
Fire Hydrants 20 seconds each leg

82%: Deadlift (3)

After warming with
55% x 5
61% x 5
67% x 3
72% x 1
77% x 1
** perform 3 reps every 30 seconds with 82% for 6 sets or a total of 18 reps

Metcon (Time)

3 Rounds for Time:

400 M
15 KB Swings
12 Push Ups

Gym – CrossFit

- Closed Next Monday Memorial Day
get out with family and actively rest and have fun
- This Saturday (25th) we’ll be meeting up to watch FF6

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Travis Barbell Complex (No Measure)

2 Rounds Performed only
5 Rounds of:
- 3 DL
- 3 CL
- 3 FSQ
- 3 PJ
- 3 OHS
- 3 PSN

Metcon (AMRAP – Reps)

7 Push Press (95/65)
7 Box Jump (24″)
7 Pull Up

AMRAP 15 Minutes

Metcon (AMRAP – Rounds and Reps)

Lunge 25 Yards (65/45) Grass area out back
Sprint 40 Yards

20 Minute Amrap

Gym – CrossFit

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Warm-up (No Measure)

30 air squats
20 roll over to v-sit
30 BPA
15 Shoulder dislocates
15 supermans
15 pushups

Metcon (Time)

VOLUME wod

Team wod consisting of 2-3 people

GOAL:
Men- 50,000lbs
Women-35,000lbs

if choosing to do 3 peolple/team:

Men- 70,000lbs
Women- 50,000lbs

Must attempt each movement for a min of 10 reps:

Bench
Deadlift
Squat
Clean
Yoke walk
pull-up

*******After EACH 5,000lbs********

must complete 20 reps/person of ONE of the following:

burpee
pushups
box jumps
sit ups
jump squats

Gym – CrossFit

The law of the Lord is perfect, refreshing the soul. The statutes of the Lord are trustworthy, making wise the simple.

– Psalm 19:7 (NIV)

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

70%: Metcon (Time)

Warm up to 70% of your 1RM in the Bench Press. Once at 70% using good form, perform 50 reps (with spotter) as quick as you can. you may rest but only too either offer a spot or to prepare for your next reps.

THEN: 1 Round of the following
- 20 Pull Ups (you may use a band / band progressions)
- 50 KB Swings

Gym – CrossFit

he Lord said to Moses, “Chisel out two stone tablets like the first ones, and I will write on them the words that were on the first tablets, which you broke.

– Exodus 34:1 (NIV)

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Total Body Warm Up (No Measure)

400M run
50 Air Squat
20 Roll Over V Sits
25 Lunges Ea Leg
20 Sprinter Sit ups
20 Push Ups
25 BPA

Metcon (Time)

Team WOD:
* Complete the following in teams of 2. Time scored is when you and your teammate have finished.

- 1 mile run (each may run an 800)
- 100 Burpees
- 100 Wall Ball
- 500 Jump Rope
- 150 AbMat Situps

Gym – CrossFit

Early in the morning they left for the Desert of Tekoa. As they set out, Jehoshaphat stood and said, “Listen to me, Judah and people of Jerusalem! Have faith in the Lord your God and you will be upheld; have faith in his prophets and you will be successful.”
– 2 Chronicles 20:20 (NIV)

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BWT: Total Body Warm Up (No Measure)

400M run
50 Air Squat
20 Roll Over V Sits
25 Lunges Ea Leg
20 Sprinter Sit ups
20 Push Ups
25 BPA

Conditioning (No Measure)

STRONG MAN WEDNESDAY

Bring some water and a towel, and take your B-12
We’re gonna flip tires, drag sleds, carry objects in every possible way, and have fun doing it !!

Gym – CrossFit

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 (NIV)

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Travis Barbell Complex (No Measure)

1-3 Rounds is ok, 5 on your own
5 Rounds of:
- 3 DL
- 3 CL
- 3 FSQ
- 3 PJ
- 3 OHS
- 3 PSN

Gator (Time)

Please scale weights accordingly.
May sub standard PU in for Rings

**20 minute Cap
8 Rounds for time of:
5 Front Squats, 185#
26 Ring Push-ups

Gym – CrossFit

Her children arise and call her blessed; her husband also, and he praises her: “Many women do noble things, but you surpass them all.

– Proverbs 31:28-29 (NIV)

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Travis Barbell Complex (No Measure)

5 Rounds of:
- 3 DL
- 3 CL
- 3 FSQ
- 3 PJ
- 3 OHS
- 3 PSN

Conditioning (Time)

5 Rounds For Time:
- 12 DL (225/135)
- 10 PP (155/95)

** Please scale weights accordingly

Cool Down

Roll Out
Banded Hip Mobility
Shoulder Mobility

Gym – CrossFit

Saturday’s wod will be held at the gym!

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Warm-up (No Measure)

30/20/30
50 bpa

Team WOD (Time)

Teams of 2 move through the course one station at a time. Upon reaching the end, the team will do the same movement and then reverse the WOD, continuing back to the start.

150 Jump Ropes
Air Squats

45/25 lb OVR. HD. 200M plate walk
Pushups

50 Situps
Burpees

25 Box Jumps
Lunges in place

20 Pullups
1.75/1.25 KB swing

200M (together)