“The Son is the radiance of God’s glory and the exact representation of his being, sustaining all things by his powerful word. After he had provided purification for sins, he sat down at the right hand of the Majesty in heaven.”- Hebrews 1:3

Warm-Up 

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

“For if, when we were God’s enemies, we were reconciled to him through the death of his Son, how much more, having been reconciled, shall we be saved through his life!”- Romans 5:10

Warm-Up

WOD

Tuesday 080428

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SWAT WOD

FOR TIME

“The Filthy Fifty”

50 BOX JUMPS

50 K-BELL SWING

50 WALKING LUNGES

50 KNEES – TO – ELBOWS

50 PUSH-PRESS

50 BACK EXTENSIONS

50 WALL-BALLS

50 BURPEES

50 DOUBLLE-UNDERS

OLY WOD

DROM WARM-UP

Tuesday April 8 2008

• Muscle snatch – heavy single
• Mid-hang snatch – 70% x 2 x 3
• Tall clean + push jerk + jerk – 65% x 3 sets

3 rounds for time of:
10 Sand bag half moons – 25% BW
10 clapping push-ups
5 box jumps – mid-thigh

“I have been crucified with Christ and I no longer live, but Christ lives in me. The life I live in the body, I live by faith in the Son of God, who loved me and gave himself for me.”- Galatians 2:20

Crossfit Warm-Up 

WOD

RX’D

Men 115

Ladies 65

21-15-9 for time 

OHS

Pull-Up

 Oly WOD

Monday April 7 2008

• Front squat – 86% x 2 x 3
• Clean pull – 105% x 2 x 2
• Push press – 5 x 2 – add weight from last week
• Pull-ups – 3 x max
• Turkish Get-up sit-ups – 25% BW x 8 x 3

 VOD

The Whole Armor of God

 10Finally, be strong in the Lord and in the strength of his might. 11 Put on the whole armor of God, that you may be able to stand against the schemes of the devil. 12For we do not wrestle against flesh and blood, but against the rulers, against the authorities, against the cosmic powers over this present darkness, against the spiritual forces of evil in the heavenly places.

CROSSFIT WARM-UP

WOD  

FOR TIME:

Men use 115 lbs
Women use 80 lbs

10 Front squat
10 Push press
10 Thruster
10 Pull-up
10 Burpee

8 Front squat
8 Push press
8 Thruster
20 Pull-up
15 Burpee

6 Front squat
6 Push press
6 Thruster
30 Pull-up
20 Burpee

4 Front squat
4 Push press
4 Thruster
40 Pull-up
25 Burpee

2 Front squat
2 Push press
2 Thruster
50 Pull-up
30 Burpee

VOD

“Let us fix our eyes on Jesus, the author and perfecter of our faith, who for the joy set before him endured the cross, scorning its shame, and sat down at the right hand of the throne of God.”- Hebrews 12:2

PAUL WILL BE OUT OF TOWN UNTIL TUESDAY FOR FAMILY EMERGINCES! 

Carolina Crossfit’s Wendy Pace working on her snatch for this weekend’s Meet! Good Luck and Bring home the Hardware!! 

WOD

CROSSFIT HQ REST DAY!

6-9 AM HAAS WILL BE WORKING!

3-7 P.M. STEPHEN WILL BE IN.

THOSE OF YOU WHO COME IN WORK ON YOUR LEVEL 1 REQUIRMENTS.

STEPHEN WILL BE COACHING THE CLEAN

OLY WOD

REST DAY AS WELL !

VOD  

Leviticus 26:19-21

19and I will break the pride of your power, and I will make your heavens like iron and your earth like bronze. 20And your strength shall be spent in vain, for your land shall not yield its increase, and the trees of the land shall not yield their fruit. 21 “Then if you walk contrary to me and will not listen to me, I will continue striking you, sevenfold for your sins.

Crossfit Warm-up  

Wednesday 080402

Level 1 Athletes only: 

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Beginners/ Non level athletes 

25 Med-Ball Cleans

25 Push-Jerks PVC OR Barbell

4 times for time:  

OLY

Wednesday April 2 2008

• Front squat – 84% x 2 x 5
• Clean pull – 100% (of clean) x 2 x 3
• Rack jerk behind the neck – heavy single; drop 25% for 2 doubles

3 rounds for time of:
10 ball slams – 15% BW
10 wall ball – 10% BW
10 ball clusters – 25% BW
20 ball cross-chops – 15% BW

Post numbers and questions to comments.

Ball Cross-Chop:

Watch Video

Chops can be performed in a number of directions with a number of implements. The cross chop follows a path from low on one side of the body to high on the other side. Either direction can be emphasized for a different training effect, or both can be equally powerful. Possible implements include medicine balls, kettlebells, dumbbells and just about anything with the appropriate weight. The chosen implement should provide a solid way to grip it–a weak grip on the implement will greatly reduce the possible power with which it can be moved and therefore limit the effectiveness of the exercise.

“[For the director of music. Of David.] The fool says in his heart, “There is no God.” They are corrupt, their deeds are vile; there is no one who does good.”- Psalm 14:1

Your Goal is optimum physical competence then all the general physical skills must be considered:

Tuesday 080401

Four rounds, each for time of:
800 meter run, row, and swim

Rest as needed between efforts.

Tuesday April 1 2008

• Muscle snatch – 57% (of snatch) x 2 x 3
• 2-position clean (floor, mid-thigh) – 70% x 4 sets
• Tall snatch – 60% x 2 x 3
• Rack jerk – 60% x 2 x 5

3 rounds for time of:
17 kipping pull-ups
24 1-arm DB split snatch – 20% BW