VOD

‘yet He made with me an everlasting covenant’ 2 Samuel 23:5

WOD

REST

Stephen Davis doing 30 muscle-ups with the (10lb) body armor vest!!

COACH POWELL WORKING WITH CAPT. SOTO 

WOD

“FIGHT GONE BAD”

ROW

WALL-BALL

SUMO DL HIGH PULL

PUSH PRESS

BOX JUMPS

(3 ROUNDS)

1 min per station on a running clock for the first two rounds then 1 min rest.

Finish up with a 1 min round. scoring the lowest reps/cals.

Coach Murphy Teaching the Push-Press and Wall-ball.

VOD

“She will bear a Son; and you shall call His name Jesus, for it is He who will save His people from their sins” (Mt. 1:21).

Warm-up

KB Snatch 60 sec

Samson Stretch

Shoulder Stretch

Med-ball Lunge x 10

Push-Up x 10

Pull-Up x 10

Squat x 10

Sit-up x 10

Back Ext x 10

GREAT JOB WILL! YOU HAD THE BEST TIME ! KEEP IT UP! 

WOD

ROW 1000 METER

BOX JUMP 25

ROW 750 METER

BOX JUMP 50

ROW 500 METER

BOX JUMP 75

250 METER ROW

BOX JUMP 100

(JUMPS ARE ON A 24 INCH BOX)

FOR TIME:

 Wess looking good with the SOTZ Press!

Warm-up

KB Snatch 60 secs

Shoulder Stretch

Samson Stretch

Push-up x 10

Med-Ball lunge x 10

Pull-up x 10

Sit-up x 10

Squat x 10

Back Ext x 10

WOD

SOTZ PRESS X 12

PUSH-UP X 20

OVERHEAD SQUATS 6

PULL-UP X 10

5 ROUNDS FOR TIME

Liz, keep thinking beach season is almost here!

Knees to Ebow 4×10

VOD

“Do not be afraid; for behold, I bring you good news of a great joy which shall be for all the people; for today in the city of David there has been born for you a Savior, who is Christ the Lord”

(Lk. 2:10f.).

Warm-up

KB SNATCH 60 SEC

SAMSON STRETCH

SHOULDER STRETCH

MED-BALL LUNGE X 10

PUSH-UP X 10

PULL X 10

SQUAT X 10

SIT-UP X 10

BACK EXT 10

WOD

POWER CLEAN

5-3-3-3-3-3-3

Not bad for an 8 yr old on a 24″ box!

GREAT JOB G-DOG! 

VOD

“may the God of hope fill you with all joy and peace as you trust in him so that you may overflow with hope by the power of the holy spirit.” Romans 15:13

Warm-up

KB SNATCH 60 SEC

SAMSON STRETCH

SHOULDER STRETCH

MED-BALL LUNGE X 10

PUSH-UP X 10

PULL-UP X 10

SIT-UP X 10

BACK EXT X 10

WOD

8 ROUNDS  OF TABATA INTERVALS

KB SNATCH (MEN 1.5 POOD-LADIES 1.POOD)

SUMO DEADLIFT HIGH PULL (MEN 65 – LADIES 45)

SQUAT

BOX JUMP (24″ INCH BOX MEN- 12″ INCH BOX)

Nice job on the 1000 meter Row Trent! 

VOD

‘ sow for yourself Righteousness, reap steadfast love, break up your fallow ground, for it is time to seek the lord that he may come rain his righteousness upon you.’ Hosea 10:12

Warm-up

KB Snatch for 60 sec. 45lbs men, 20lbs ladies

Samson Stretch 20 sec

Shoulder Stretch 20 reps (with pvc bar)

Med-Ball lunge x 10

Push-up x 10

Pull-up x 10

Sit-up x 10

Back Ext x 10

“FRAN”

21-15-9 REPS FOR TIME

Thrusters

Pull-Up

TEST TODAY 1000 METERS ROW

WOD ( work out of the day)

REST

VOD (verse of the day)

 ”I am the door: by Me if any man enter in, he shall be saved, and shall go in and out, and find pasture” Jhon 10:9