Thursday 4.24.14

Posted on 23. Apr, 2014 by in WOD2

For time:

Run 1 mile (MHS Loop reverse)
30 Back Squats (bodyweight/.75 bodyweight)
30 Burpees

Compare to 7.24.13

Rx’d+ (225/155)

1) 5 x 12 KB Box Step Ups

“The principle is competing against yourself. It’s about self-improvement, about being better than you were the day before.”~Steve Young

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Wednesday 4.24.14

Posted on 23. Apr, 2014 by in WOD2

With a continuously running clock do 1 Power Clean and Jerk (135/95) the first minute, 2 Power Clean and Jerks the second minute, 3 Power Clean and Jerks the third minute… continuing as long as you are able to complete within the minute.

Use as many sets each minute as needed.

Rx’d + (155/105)

1) Push Press 3 x 5

2) 3 rounds not for time of:

12 Evil Wheels
1 set of 12 reps of Banded Delt Complex

CrossFit Games Update: April 22, 2014-Video

“Life is not measured by the number of breaths we take, but by the moments that take our breath away.” ~Maya Angelou

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Tuesday 4.23.14

Posted on 22. Apr, 2014 by in WOD2

Teams of 2 complete as many rounds and reps as possible in 12 minutes of:

10 KB Swings
10 Burpees

Only one partner may be working at a time. Partner 1 must complete full round before 2 begins.

1) As many rounds and reps as possible alternating with a partner in 7 minutes of:

7 Toes to Bar

Sub-3 Minutes with Dan Bailey: Open 2014-Video

“Man cannot discover new oceans unless he has the courage to lose sight of the shore.”~Andre Gide

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Monday 4.21.14

Posted on 21. Apr, 2014 by in WOD with GOD

Yesterday was Easter Sunday.  I passed by all the fast food places on Highway 64 coming home and Zaxby’s had on their sign, “Because He Arose, We Are Closed.”  I love how a simple statement can mean so much.  The acknowledgement that Christ rose from the dead on a sign.  How many people passed by and thought about it?  We don’t give Christ the acknowledgement everyday like we should.  Because he suffered and died for us, we have the gift of salvation.  You might ask, why do you call it a gift.  A gift is defined as, a thing given willingly to someone without payment; a present.  You are not expected to pay people for a gift and you are at liberty to use it or not.  Christ wants you to willingly accept it because He wants you to love him.  Love cannot be one-sided.  It is a relationship.

We went and watched the movie, Heaven is for Real.  My daughter asked me, “what would have happened if Jesus didn’t die on the cross?”  My response was, “we wouldn’t have a hope in this world.  But because Christ died for our sins and if we accept him into our heart and ask for forgiveness, will become a child of God.  Just like what Colton Burpo said, “You never have to be afraid.”  We have the promise of life eternally.  We live in trying and difficult times.  But what a releif to know Christ battled for us and won!  No matter what tomorrow brings, We worship a RISEN Saviour!!

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Monday 4.22.14

Posted on 21. Apr, 2014 by in WOD2

4 rounds for time of:

400 M Run
5 Power Clean and Jerks (145/100)
10 Pull Ups
20 Push Ups
30 Air Squats
5 Power Clean and Jerks (145/100)

Rx’d + (185/125)

2010 CrossFit Games-Men’s Event 1 Final Heat “Amanda”-Video

Let your speech be always with grace, seasoned with salt, that ye may know how ye ought to answer every man.~Colossians 4:6

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Sunday 4.20.14

Posted on 19. Apr, 2014 by in WOD2

Rest Day

After the Sabbath, at dawn on the first day of the week, Mary Magdalene and the other Mary went to look at the tomb. There was a violent earthquake, for an angel of the Lord came down from heaven and, going to the tomb, rolled back the stone and sat on it. His appearance was like lightning, and his clothes were white as snow. The guards were so afraid of him that they shook and became like dead men.

The angel said to the women, “Do not be afraid, for I know that you are looking for Jesus, who was crucified. He is not here; he has risen, just as he said. Come and see the place where he lay. Then go quickly and tell his disciples: ‘He has risen from the dead and is going ahead of you into Galilee. There you will see him.’ Now I have told you.”

So the women hurried away from the tomb, afraid yet filled with joy, and ran to tell his disciples. Suddenly Jesus met them. “Greetings,” he said. They came to him, clasped his feet and worshiped him. Then Jesus said to them, “Do not be afraid. Go and tell my brothers to go to Galilee; there they will see me.” Matthew 28:1-10

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Saturday 4.19.14

Posted on 18. Apr, 2014 by in WOD2

For time:

1000 M Row
30 Deadlifts (225/155)
20 Burpee Box Jumps (24/20)

Compare to 11.8.13

1) Every minute on the minute for 10 minutes:

Even minutes-”Goat 1″
Odd minutes-”Goat 2″

Share The True Story Of Easter With A Child

Now if we died with Christ, we believe that we will also live with him. For we know that since Christ was raised from the dead, he cannot die again; death no longer has mastery over him. The death he died, he died to sin once for all; but the life he lives, he lives to God. In the same way, count yourselves dead to sin but alive to God in Christ Jesus.~Romans 6:8-

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Friday 4.18.14

Posted on 17. Apr, 2014 by in WOD2

5 rounds for time of:

400 M Run
12 Thrusters (115/80)

Rx’d + (135/95)

1) Front Squat (work to heavy 5)

2014 Masters Qualifier Events

“Jesus said to her, ‘I am the resurrection and the life. He who believes in me will live, even though he dies; and whoever lives and believes in me will never die.’”~John 11:25-26

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Thursday 4.17.14

Posted on 16. Apr, 2014 by in WOD2

10-9-8-7-6-5-4-3-2-1 reps for time of:

Power Cleans (135/95)
Box Jumps (24/20)
Pull Ups

1) 4 rounds of:

Every 3 minutes complete:
Max reps Bench Press (bodyweight/.75 bodyweight)

Compare to HERE

CrossFit Games Update: April 15, 2014-Video

Come near to God and he will come near to you.~James 4:8

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Wednesday 4.16.14

Posted on 15. Apr, 2014 by in WOD2

“Deck of Cards”

Diamonds-KB Swings (53/35)
Spades-Toes to Bar
Hearts-Push Press (95/65)
Clubs-Burpees

Jokers-800 M Run or 100o M Row

Each team of two athletes will recieve on complete deck of playing cards for time. Each player will draw a card and perform the card number and the suit exercise and then draw another card. This will continue until the deck is completed. Face cards are worth 10 and Aces are worth 11

Rx’d +(135/95…70/53)

Schedule reminder-There will be no CrossFit Kids today.

“Sweat plus sacrifice equals success.”~Charles Finley

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