Wednesday December 13, 2017

And my God will meet all your needs according to his glorious riches in Christ Jesus.- Philippians 4:19

Dec 13th WOD
5 Rounds
10 Hang Power Cleans (165/116)
15 Hand Release Push-ups
20 Box Jump Overs (24/20″)
*For the Push-ups: do not let your hips or thighs touch the ground.

1) Tabata Hollow Hold 8 rounds:
20 seconds of work, followed by 10 seconds of rest
*scale to hands at sides or hand at sides and leg tucked in.


Tuesday December 12, 2017

So we fix our eyes not on what is seen, but on what is unseen.  For what is seen is temporary, but what is unseen is eternal.- 2 Corinthians 4:18

Dec 12th WOD
As far as possible in 12 minutes:
Run 1 mile
“Fran” (21-15-9: Thrusters (95/65)/Pull-ups)
*The challenge: can you finish?!?! Who can go sub 10 minutes?


Monday December 11, 2017

By faith he left Egypt, not fearing the king’s anger; he preserved because he saw him who is invisible.- Hebrews 11:27

Dec 11th WOD
Every 90 second for 6 sets:
2 Touch and Go Power Snatch

Part 2

5 Rounds for time:
25 Sit-ups
15 Power Snatch (75lbs/55lbs)


Saturday December 9, 2017

You have made known to me the path of life; you will fill me with joy in your presence, with eternal pleasures at your right hand.- Psalm 16:11

Dec 9th WOD
With a partner:
4 Rounds
30 Synchro Deadlifts (165/115)
Run 400 meters together
*Synchro on the deadlift is the bar starting on the floor at the same time and being at full extension at the top of each rep at the same time.

1) 3 rounds, NOT for time
100 Foot Single Arm Farmers Walk, Left
100 Foot Single Arm Farmers Walk, right


Friday December 8, 2017

Whatever you do, work at it with all your heart, as working for the Lord, not for me.-Colossians 3:23

Dec 8th WOD
For time:
3 Rounds
20 Handstand Push-ups
40 Wall Ball Shots (20/14lbs to 10/9′ target)
80 Double Unders

Gymnastics Pulling
1) 3 x 10 Lat Push Down + 10 second hold on quads
2) 3 x 10 second hold rings to chest + 5 Ring Rows *Scale Up: 10 second chin over bar hold + 5 strict pull-ups


Thursday December 7, 2017

Love the LORD your God with all your heart and with all your soul and with all your strength. Deuteronomy 6:5

Dec 7th WOD
10 minutes: 5 Bench Press- Work up to a few heavy sets.

Part 2
Complete as many rounds as possible in 20 minutes of:
20/15-cal. row
15 Ring dips
10 Turkish get-ups, 50/35-lb. dumbbell

Wednesday December 6, 2017

In the shelter of your presence you hide them from the intrigues of men; in your dwelling you keep them safe from accusing tongues.- Psalm 31:20

Dec 6th WOD
For Time:
30 Chest to Bar Pull-ups
15 Front Squats (165/115)
20 Chest to Bar Pull-ups
10 Front Squats (195/135)
10 Chest to Bar Pull-ups
5 Front Squats (225/155)

Rings set low, 6″ off floor:
1) 3×10 second support at each position (turn in, parallel, turn out)
2) 5×5 Ring Push-ups
*Scale up to Ring Dip support holds and Ring Dips

Tuesday December 5, 2017

Devote yourselves to prayer, being watchful and thankful. -Colossians 4:2

Dec 5th WOD
10 DB Snatch (50/35)
15 Burpee Box Jump Overs (24/20)
20 DB Snatch
15 Burpee Box Jump Overs
30 DB Snatch
15 Box Jump Overs
40 DB Snatch
15 Box Jump Overs
50 DB Snatch
15 Box Jump Overs
*20 minute time cap
**Compare to 2/24

Monday December 4, 2017

I will sacrifice a thank offering to you and call on the name of the LORD.- Psalm 116:17

Dec 4th WOD
CrossFit Lift-Off Snatch Event: Find 1 Rep Max Snatch
*Compare to August 29

Part 2
EMOM 5 minutes
1 Snatch at 75-80% of part 1
35 Double Unders

Saturday December 2, 2017

The LORD appeared to us in the past, saying: “I have loved you with an everlasting love; I have drawn you with loving-kindness.”-Jeremiah 31:3

Dec 2nd WOD
CrossFit Lift-Off WOD Check here for details: