Monthly Archives: April 2012

Tuesday: ——————————————————————————————————————————————————— Strength: Deadlift: 5-5-5-5-5 Met-Con: 8minute AMRAP -Wallballs (20/14) -EMOTM: Sprint 100 meters Coach’s Notes: Yes, we’re doing the second part outside even if it is raining!

Ephesians 6:4 ESV  Fathers, do not provoke your children to anger, but bring them up in the discipline and instruction of the Lord. Proverbs 22:6 ESV  Train up a child in the way he should go; even when he is old he … Continue reading →

Monday: 17 minute AMRAP 50 Push-Ups 50 kettlebell swings (1.5/1) 50 Double Unders (100 singles) EMOTM: 4 burpees

-8 minute AMRAP  8 deadlifts (185/135) 8 burpees ————–Rest 3 minutes————– -8 minute AMRAP: Traveling overhead plate lunges (45/25) Coach’s Notes: Score = total reps in part 1 plus total meters lunged  part 2. Trailing knee must touch the ground … Continue reading →

2 Corinthians 8:11 ESV So now finish doing it as well, so that your readiness in desiring it may be matched by your completing it out of what you have. Revelation 3:2 ESV Wake up, and strengthen what remains and is about … Continue reading →

Part 1: -Front Squat 1-1-1-1-1 Part 2: Dynamic Effort: Front Squat, 12 sets of 2 reps @ 60% of 1RM every 45 seconds

Galatians 5:22-23 ESV But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, self-control; against such things there is no law. ——————————————————————————————————————————————————— CrossFitters strive to develop all ten domains of fitness. Every CrossFitter should do the … Continue reading →