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Wednesday 1.23.13

Posted on 22. Jan, 2013 by in WOD2

Max reps in 2 minutes of each of the following:

Row (Cals)
Double Unders
KB Swings (53/35)
Wall Balls (20/14)

Post reps for each and total reps to comments.

Strength: Perform 3 Front Squats + 6 Back Squats every 3 minutes for 9 minutes (3 rounds).

Compare SWOD to HERE

Rx’d + Skill: Pistols 4 x 10 (alternating)

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As for you, you were dead in your transgressions and sins, in which you used to live when you followed the ways of this world and of the ruler of the kingdom of the air, the spirit who is now at work in those who are disobedient.   All of us also lived among them at one time, gratifying the cravings of our flesh and following its desires and thoughts.  Like the rest, we were by nature deserving of wrath.  But because of his great love for us, God, who is rich in mercy,made us alive with Christ even when we were dead in transgressions—it is by grace you have been saved.   And God raised us up with Christ and seated us with him in the heavenly realms in Christ Jesus,in order that in the coming ages he might show the incomparable riches of his grace, expressed in his kindness to us in Christ Jesus.  For it is by grace you have been saved, through faith—and this is not from yourselves, it is the gift of God—not by works, so that no one can boast.  For we are God’s handiwork, created in Christ Jesus to do good works, which God prepared in advance for us to do.~Ephesians 2:1-10

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Tuesday 1.22.13

Posted on 21. Jan, 2013 by in WOD2

Every minute on the minute for 10 minutes perform:

3 Handstand Push Ups
5 Deadlifts @ 50-55% of 1 rep max
20 Double Unders

Skill: Bar Muscle Ups 3 reps every minute on the minute for 6 minutes

Bare Bones Fitness

Pressing Mechanics and The Knee Pushup Up

“Luck is being ready for the chance.”~James Frank Dobie

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Monday 1.21.13

Posted on 20. Jan, 2013 by in WOD2

As many rounds and reps as possible in 15 minutes of:

200 M Run
2 Rounds of:
1 Rope Climb
3 Squat Clean Thrusters (95/65)

Rx’d + (135/95)

Strength: Clean 3 x 1

Compare SWOD to HERE

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1 Rep Max Calculator

“Most people run a race to see who is fastest. I run a race to see who has the most guts.”~Steve Prefontaine

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Sunday 1.20.13

Posted on 19. Jan, 2013 by in WOD2

Rest Day

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Saturday 1.19.13

Posted on 18. Jan, 2013 by in WOD2


5 rounds for max reps of:

Bench Press (bodyweight/75% bodyweight)
Pull Ups

Post reps for both exercises in all rounds.

Compare to 2.10.11

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“I know why families were created with all their imperfections. They humanize you. They are made to make you forget yourself occasionally, so that the beautiful balance of life is not destroyed.”~Anais Nin

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Friday 1.18.13

Posted on 17. Jan, 2013 by in WOD2

3 rounds of:

With a 5 minute continuously running clock perform:

400 M Run
17 Back Squats @ bodyweight/75% bodyweight
Max reps Burpee Box Jumps (24/20) in time remaining
Rest 3 minutes between rounds

Post loads and total burpees for each round to comments.

Sleep and Weight Loss

The World Of What Could Be-CrossFit Lisbeth

“Great work comes after good work which comes after lousy work which comes after no work.”~Nancy Slonim Aronie

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Thursday 1.17.13

Posted on 16. Jan, 2013 by in WOD2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

Snatch (75/45) 30 reps
Snatch (135/75) 30 reps
Snatch (165/100) 30 reps
Snatch (210/120) as many reps as possible in time remaining

Power Snatch or Squat Snatch is acceptable.  Complete all reps at the first weight before advancing to the next weight.  Score is total reps completed in 10 minutes.

Compare to 3.1.12

Strength: Bench Press 5 x 3

Compare SWOD to HERE

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If school is released early for in-climate weather, CrossFit Kids will be cancelled for today.  Otherwise we will be regular schedule.  Please remember we have no water or operable restrooms.

As long as the earth endures, seedtime and harvest, cold and heat, summer and winter, day and night will never cease.~Genesis 8:22

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Thursday 1.17.13

Posted on 16. Jan, 2013 by in WOD with GOD

Do you ever think about how our faith changes as we grow older. Back when we were young and we learned songs like ” Jesus Loves Me”, we never doubted his love for us. As we get older we question God. We are to have a child-like faith even as adults.  In our children’s church the kids clap and sing to the top of their lungs.  What makes us when we are adults so stern and afraid to show excitement for the Lord.  Be confident in the love your Heavenly Father has for you.  We should be excited that he gave his life for us.

“For you have been my hope, O Sovereign Lord,
my confidence since my youth.”
Psalm 71:5

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Wednesday 1.16.13

Posted on 16. Jan, 2013 by in WOD with GOD

Have you ever heard the story about the good Samaritan? In the New Testament it describes a man who has beaten and robbed laid on the road and a priest and Levite both passed the man and left him there. They were unwilling to stop and help. Then the Samaritan who passed took pity on the man. The least likely person to help was the one who helped. Samaritans were not considered “good” people. The two that passed should have stopped based on their positions. Yet, the Samaritan had great compassion for this man in need.  Do we go out of our way for others?

Think about this story and after reading our verse today, who is your neighbor?

“Love the Lord your God with all your heart and with all your soul and with all your strength and with all your mind’; and ‘Love your neighbor as yourself.”
Luke 10:27

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Tuesday 1.15.13

Posted on 16. Jan, 2013 by in WOD with GOD

How do we escape the traps of sin? We have to recognize our own responsibility. First we have to repent of the sin. Second recognize why we sinned. Third, ask God to strengthen us against these traps in our life. We have to ask God to help us with our vulnerabilities to make mistakes. It is a daily dependency on Him to overcome bad habits of life.

Woe to the world because of the things that cause people to sin! Such things must come, but woe to the man through whom they come! If your hand or foot causes you to sin, cut it off and throw it away. It is better for you to enter life maimed or crippled than to have two hands or two feet and be thrown into eternal fire. ”
Matthew 18:7-8

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