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 !!

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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

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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

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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)

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Gym – CrossFit

Saturday NHS WEATHER PERMITTING. Fun TEAM WOD.

We all, like sheep, have gone astray, each of us has turned to his own way; and the LORD has laid on him the iniquity of us all.

– Isaiah 53:6

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Warm-up (No Measure)

30/20/30
3 Rounds of Cindy

Conditioning (Time)

8- 1 minute rounds of 30 Swings
* penalty reps = burpees

Conditioning (Time)

Mobility WOD
- Hips
- Shoulder
- Wrist

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Gym – CrossFit

Saturday NHS Weather permitting. Fun TEAM WOD

We all, like sheep, have gone astray, each of us has turned to his own way; and the LORD has laid on him the iniquity of us all.

– Isaiah 53:6

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Warm-up (No Measure)

30/20/30
3 Rounds of Cindy

Conditioning (Time)

5 Rounds for time:
10 Hang Power Snatch (75/55)
12 Wall Ball (20/16)

Accessory Work

roll out and stretch

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Gym – CrossFit

Saturday At Newnan HIGH SCHOOL

his is the gate of the Lord through which the righteous may enter. I will give you thanks, for you answered me; you have become my salvation.
– Psalm 118:20-21 (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

Conditioning (AMRAP – Rounds)

18 Minute AMRAP
- 7 Thrusters
- 9 Wall Ball
- 11 Burpees

Strongman

Yoke Walk
Farmer Carry

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Gym – CrossFit

Saturday NHS weather Permitting:

I urge you, brothers and sisters, to watch out for those who cause divisions and put obstacles in your way that are contrary to the teaching you have learned. Keep away from them.

– Romans 16:17 (NIV)

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Warm-up (No Measure)

30/20/30
40 Banded Good mornings
40 BPA

100%: Back Squat (1-1-1-1-1-1-1)

20 minutes to find:
again same progressions as DL
make smart decisions and squat depth with proper hip extension determines load. %’s are a GUIDE

100%: Push Press (1-1-1-1-1-1-1)

20 minutes to find:
same as all other 1RM progressions be smart.

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Gym – Strength and Conditioning

Saturday NHS weather Permitting:

I urge you, brothers and sisters, to watch out for those who cause divisions and put obstacles in your way that are contrary to the teaching you have learned. Keep away from them.

– Romans 16:17 (NIV)

View Public Whiteboard

Warm-up (No Measure)

30/20/30
40 Banded Good mornings
40 BPA

100%: Back Squat (1-1-1-1-1-1-1)

20 minutes to find:
again same progressions as DL
make smart decisions and squat depth with proper hip extension determines load. %’s are a GUIDE

100%: Push Press (1-1-1-1-1-1-1)

20 minutes to find:
same as all other 1RM progressions be smart.

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Gym – CrossFit

Saturday At Newnan HIGH SCHOOL

his is the gate of the Lord through which the righteous may enter. I will give you thanks, for you answered me; you have become my salvation.
– Psalm 118:20-21 (NIV

View Public Whiteboard

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 (AMRAP – Rounds)

18 Minute AMRAP
- 7 Thrusters
- 9 Wall Ball
- 11 Burpees

Strongman

Yoke Walk
Farmer Carry

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