Monthly Archives: March 2012

WOD: Do a Tabata of kettlebell swings (M:53#/W:35#), then you have four minutes to complete a 400m run for time. Do a Tabata of air squats, then you have four minutes to complete a 400m run for time. Do a … Continue reading →

And God said, “Behold, I have given you every plant yielding seed that is on the face of all the earth, and every tree with seed in its fruit. You shall have them for food. -Genesis 1:29 Be not among … Continue reading →

WOD 3.29.12 *Strength: Clean & Jerk: 1-1-1-1-1-1  

“NO SERVANT CAN SERVE TWO MASTERS, FOR EITHER HE WILL HATE THE ONE AND LOVE THE OTHER, OR HE WILL BE DEVOTED TO THE ONE AND DESPISE THE OTHER. YOU CANNOT SERVE GOD AND MONEY.” -LUKE 16:13 When it comes … Continue reading →

Ecclesiastes 3:18-20 (NKJV) “I said in my heart, ‘Concerning the condition of the sons of men, God tests them, that they may see that they themselves are like animals.’ For what happens to the sons of men also happens to … Continue reading →

*Strength: -Back Squat: 5-5-5-5-5 *Met-Con: -10 minute AMRAP: -10 wallballs (14lbs/20lbs to 9’/10′ target) -10 SDLHPs (16kg/24kg)  

WOD 3.26.12 *Met-Con: 20 minute AMRAP: -15 hang power cleans (135/95) -15 pull-ups

*Met-Con 4 minute AMRAP: -5 burpees -10 hand release push-ups -Rest 2 minutes 4 minute AMRAP: -5 burpees -10 sit-ups -Rest 2 minutes 4 minute AMRAP: -Lunge Max Distance *Score = total reps from parts 1 & 2 + meters … Continue reading →

*Met-Con 10 minute AMRAP: -10 Strict Press (75/50) -30 air squat -Rest 4 minutes -Tabata Thrusters (75/60) Coach’s Notes: Score = total reps from the entire workout. “Tabata” is eight 20 second sets of as many reps as possible with 10 … Continue reading →

*Met-Con You have 5 minutes: -20 unbroken sumo-deadlifts (135/95) -Sprint 300 meters -Write down the time it took you to complete the round -Rest for whatever time you have left. *Repeat 5 times *Score = WORST/SLOWEST time from all 5 … Continue reading →