Comment

4 Jan 2019

Metcon (Time)
1-Mile Run
100 Wall Balls (20/14#)
50 Strict HSPU

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.

Comment

3 Jan 2019

Weightlifting
Back Squat - 6x3 @75%

Metcon (Time)
3 Rounds
100 Double Unders
20 Alt. DB Snatch (50/35#)

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.

Comment

2 Jan 2019

Metcon (Time)
21-15-9
Toes to Bar
Burpees to Plate
DB Push Press (2x50/2x35#)
Rest 5’ Repeat

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.

Comment

31 Dec 2018

Metcon (AMRAP)
30’ Partner AMRAP (1:1)
20 Wall Balls (20/14#)
18 Russian Twists (20/14#)
20 KBS (53/35#)
19 Sit Ups

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.

Comment

28 Dec 2018

Metcon (Time)
”Laredo”
6 Rounds
24 Squats
24 Push Ups
24 Walking Lunges
400m Run

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.

Comment

27 Dec 2018

Metcon (Time)
5 Rounds
30 Wall Balls (20/14#)
10 Clean & Jerks (155/105#)

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.

Comment

26 Dec 2018

Metcon (Time)
3 Rounds
30 Back Rack Lunges (45/35#)
25 Sit Ups
30 Back Rack Lunges (45/35#)
25 TTB

Metcon (No Measure)
5 Rounds
1’ Plank
1’ Rest

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.

Comment

24 Dec 2018

Metcon (Time)
”12 Days of Christmas”
1 Squat Clean Thruster (135/95#)
2 HSPU
3 Over Box Jumps (24/20”)
4 Lateral Bar Burpees
5 Wall Balls (20/14#)
6 Push Press (135/95#)
7 Front Squats (135/95#)
8 KBS (53/35#)
9 Toes to Bar
10 OH Lunges (20/14#)
11 Clapping Push Ups
12 Power Snatches (135/95#)
*to be completed like song. 1, 2-1, 3-2-1, 4-3-2-1, etc

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.

Comment

21 Dec 2018

Weightlifting
Good Mornings - 5x10; increase weight if possible

Metcon (Time)
4 Rounds
16 DB Lunges (50/35#)
16 Alt. DB Snatch (50/35#)
1 Lap

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.

Comment

20 Dec 2018

Weightlifting
Floor Press - 5x10; work to a heavy set of 10

Metcon (Time)
21-15-9
Power Cleans (115/75#)
Shoulder to Overhead (115/75#)
Chest to Bar Pull Ups

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.

Comment

19 Dec 2018

Weightlifting
Deadlift - 5x5 @75%

Metcon (Time)
”Karen”
150 Wall Balls (20/14#)

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.

Comment

18 Dec 2018

Metcon (Time)
Gate Run
25 Burpee Box Jump Overs (24/20”)
50 Sit Ups
25 DB Hang C&J (R/L)(50/35#)
50 Sit Ups
25 Burpee Box Jump Overs (24/20”)
Gate Run

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.

Comment

17 Dec 2018

Weightlifting
Front Squat - 5x5 @75%

Metcon (Time)
3 Rounds
100 Double Unders
15 Deadlift (225/155#)
9 HSPU

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.

Comment

14 Dec 2018

Metcon (No Measure)
4 Rounds
6-12-18
Shoulder Press (95/65#)
Shoulder Press (75/55#)
Shoulder Press (45/35#)
2’ Rest

Metcon (AMRAP)
8’ AMRAP
10 Deadlifts (135/95#)
30 Lunges

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.

Comment

13 Dec 2018

Metcon (Time)
4 Rounds
100 Double Unders
25 Burpee Box Jump Overs (24/20”)

Metcon (No Measure)
5 Rounds
:45 Handstand Hold
1’ Rest

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.

Comment

12 Dec 2018

Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Thrusters (95/65#)
*5 Strict Pull Ups between each set.

Metcon (No Measure)
6 Rounds
1’ Plank
1’ Rest

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.

Comment

11 Dec 2018

Weightlifting
Front Squat - 6x5 @70%

Metcon (AMRAP)
8’ AMRAP
5 DB Hang C&J (R/L) (50/35#)
30 Squats

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.

Comment

10 Dec 2018

Metcon (Rounds for Reps)
5 Rounds
4’ AMRAP
200m Run
20 TTB
ME Power Cleans (155/105#)
*2’ rest between rounds.

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.

Comment

7 Dec 2018

Metcon (No Measure)
6 Rounds (NFT)
6 Goblet Squats (53/35#)
12 Goblet Squats (35/26#)
18 Goblet Squats (26/18#)
2’ Rest

Metcon (AMRAP)
7’ AMRAP
15 Push Press (75/55#)
15 Deadlifts (75/55#)

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.

Comment

6 Dec 2018

Metcon (Time)
3 Rounds
100 Double Unders
10 Power Cleans (185/125#)

Metcon (Time)
3 Rounds
10 Strict HSPU
10 Power Cleans (185/125#)

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.