Daily Workout

Workout of the Day

Wednesday 4.15.20

Warm Up:

10 minutes for quality:
20 Single-leg Glute Bridges
20 Single-leg RDLs
5 Inch Worms (with a push up)


As many rounds and reps as possible in 7 minutes of:

10 Odd Object Ground to Shoulder
10 Burpees Over Object


1) Deadlift 5-5-5-5-5 (climbing)
Every 2:00 for 5 sets complete 5 deadlifts

Accessory Work

2) Alternating Tabata for 16 Sets (8 Rounds):

:20s Max Sit-Ups, :10s Hollow Hold
:20s Max Glute Bridges, :10s Glute Bridge Hold

“Kept promises grow confidence.”~Andrew Brown

Tuesday 4.14.20

Warm Up:

3 rounds for quality of:

100 M Run
10 KB Swings
10 Reverse Lunges
20 Mountain Climbers


2 rounds for time of:

20 KB Hang Power Snatches (53/35)
20 KB Lunge Steps (53/35)
800 M Run

-Your choice on how to hold the KB for the lunge steps

Cool Down:

2:00 Bound Angle
2:00 Saddle Stretch
2:00 Seated Straddle

“You have no idea the number of people that God may want to influence through you.”~Andy Stanley

Monday 4.13.20

Warm Up:
3 rounds for quality of:

25 M High Knees
10 Air Squats
10 Push Ups
10 PVC Pass Throughs


As many rounds and reps as possible in 4 minutes of:

8 Thrusters (95/65)
10 Box Jump On and Overs (24/20)

Rest 2 minutes

As many rounds and reps as possible in 4 minutes of:

8 Thrusters (95/65)
10 Box Jump On and Overs (24/20)

1) Complete the following NOT for time:

Max Dumbbell Strict Press (left)
Max Dumbbell Strict Press (right)
50 Ab Mat Sit Ups

Cool Down: 

2:00 Frog Stretch
1:00 Single Leg Forward Fold (each)
1:00 Twisted Cross (each)

“Worry does not empty tomorrow of its sorrow; it empties today of its strength.~Corrie Ten Boom

Sunday 4.12.20

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

Saturday 4.11.20


For time:

100 Double Unders
800 M Barbell Carry (95/65)
100 Burpees

*Double Unders- to remind us of the lashings he received by a whip with shards of bone and metal that ripped his back
*Barbell Carry- to symbolize Jesus carrying his own crossbar to his execution site as he took the weight of our sin upon himself
*Burpees- to signify him conquering death by rising again

For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.~John 3:16

Friday 4.10.20

Warm Up:

3 rounds for quality of:

10 Spiderman and Reach Stretch (5 reaches each side)
10 KB Deadlifts
10 Russian Swings
20 Plank KB Taps (10 each)
20 Mountain Climbers


“Tabata These”

KB Sumo Deadlift High Pull (53/35)
Jingle Jangles (10 M)
KB Swings (53/35)
Hollow Rocks

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

-Measure 10 M off for your Jingle Jangles…just as you do in the gym, you’ll go 10 M down – 10 M back for the :20 work interval


Support Your Local Box WOD #2

-This workout will be announced on games.crossfit.com on Friday afternoon, we will post the workout on Wodify so you can input your score if you choose to do this workout. 

Cool Down:
1:30 Thread the Needle (each)
1:30 Lizard Stretch (each)

He was pierced because of our transgressions, he was crushed for our iniquities; the punishment that brought us peace was on him, and by his wounds we are healed.~Isaiah 53:5

Thursday 4.9.20

Warm Up:

3 rounds for quality:

100 M Run
10 Lateral Box Step Ups (5 each)
10 Good Mornings
10 KB RDLs
5 Push Ups to Pike

As many rounds and reps as possible in 20 minutes of:

30 Single-arm Devils Press (35/25)
30 Box Jumps (24/20)
30 Toes to Bar
30 Deadlifts (225/155)

Cool Down:

1:00 Low Dragon Stretch (each)
1:00 Pigeon (each)
1:00 Standing Straddle


“The power of community to create health is far greater than any physician, clinic or hospital.”~Mark Hyman



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