Comment

29 Nov 2018

Metcon (Reps)
3’ AMRAP
21 Front Squats (95/65#)
21 Push Press
ME Power Clean

Metcon (Reps)
3’ AMRAP
18 Front Squats (95/65#)
18 Push Press
ME Power Clean

Metcon (Reps)
3’ AMRAP
15 Front Squats (95/65#)
15 Push Press
ME Power Clean

Metcon (Reps)
3’ AMRAP
12 Front Squats (95/65#)
12 Push Press
ME Power Clean

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

28 Nov 2018

Metcon (AMRAP)
32’ AMRAP
25 Burpee Box Jump Overs (24/20”)
5 Rounds
5 HSPU
10 Squats
15 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

27 Nov 2018

Weightlifting 

Push Press - 4x10; increasing weight

Metcon (AMRAP) 

15’ AMRAP

30 Double Unders

15 KBS (53/35#) 

30 Double Unders

15 Toes to Bar

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 Nov 2018

Weightlifting 

Back Rack Lunges - 3x12; as heavy as possible. 

Metcon (Time)

5 Rounds

25 Wall Balls (20/14#) 

10 Deadlift (225/155#)

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

22 Nov 2018; HAPPY THANKSGIVING

Metcon (Time)
Thanksgiving With The Girls
”Angie’s House”
20 Push Ups
20 Sit Ups
20 Squats
20 Pull Ups

“Helen’s House”
400m Run
21 KBS (53/35#)
12 Pull Ups

“Fran’s House”
15 Thrusters (95/65#)

“Nancy’s House”
400m Run
15 Overhead Squats (95/65#)

“Grace/Isabel’s House”
20 Ground to Overhead (95/65#)

“Kelly’s House”
400m Run
30 Box Jumps (24/20”)
30 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

21 Nov 2018

Weightlifting
Power Clean - Work to a heavy single

Metcon (Reps)
CrossFit Games Open 16.3
7’ AMRAP
10 Power Snatch (75/55#)
3 Bar Muscles 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

20 Nov 2018

Weightlifting
Back Rack Lunges - 5x10; increasing weight

Metcon (AMRAP)
10’ AMRAP
20 Alt. DB Snatch (50/35#)
15 Burpee Over DB

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 Nov 2018

Weightlifting
Push Press - 6x4 @75%

Metcon (AMRAP)
13’ AMRAP
21 Push Ups
15 Pull Ups
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

16 Nov 2018

Metcon (AMRAP)
25’ AMRAP
25 DB Box Step Overs (50/35#)
25 HSPU
25 DB Deadlifts (50/35#)
25 Russian Twists (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

15 Nov 2018

Weightlifting
Back Squat - 8x3 @80%

Metcon (Reps)
CrossFit Games Open 12.1
7’ AMRAP
Burpees to a 6” Target

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 Nov 2018

Metcon (Time)
42-30-18
Toes to Bar
21-15-9
Front Squats (135/95#)

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

13 Nov 2018

Weightlifting
Push Jerk - 6x3 @80%

Metcon (Time)
5 Rounds
10 Power Cleans (155/105#)
10 Strict 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

12 Nov 2018

Metcon (AMRAP)
8’ AMRAP
2-4-6-8-…
Alt. DB Snatch (50/35#)
DB Lunges (50/35#)

Metcon (AMRAP)
8’ AMRAP
50 Double Unders
25 Squats
2 Wall Walks

Metcon (AMRAP)
8’ AMRAP
25 Wall Balls (20/14#)
3 Rounds
10 Push Ups
15 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

9 Nov 2018

Metcon (AMRAP)
15’ AMRAP
20 Wall Balls (20/14#)
10 Deadlifts (185/125#)
5 Hang Power Cleans (185/125#)

Metcon (AMRAP)
15’ AMRAP
20 Wall Balls (20/14#)
10 Deadlifts (135/95#)
5 Hang Power Cleans (135/95#)

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

8 Nov 2018

Weightlifting
Deadlift - 6x5 @75-80%

Metcon (Time)
4 Rounds
10 HSPU
15 TTB
20 KBS (53/35#)

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

7 Nov 2018

Weightlifting

Shoulder Press - 5x6 @70%

Metcon (AMRAP)

12’ AMRAP

7 DB Hang C&J Right (50/35#)

14 Box Jumps (24/20”)

7 DB Hang C&J Left (50/35#)

14 Box Jumps (24/20”)

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 Nov 2018

Weightlifting

Back Squat - 5x4 @70%

Metcon (5 Rounds for Reps)

5 Rounds

3’ AMRAP

8 Push Ups

10 Sit Ups

12 Squats

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

5 Nov 2018

Metcon (AMRAP)

30’ AMRAP

10 Burpees

10 Pull Ups

10 Double Unders

20 Burpees

20 Pull Ups

20 Double Unders

*each round increase reps by 10.

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 Nov 2018

Metcon (Time)

20 Thrusters (135/95#)

20 Bar Facing Burpees

Metcon (Time)

30 Thrusters (115/75#)

30 Bar Facing Burpees

Metcon (Time)

40 Thrusters (95/65#)

40 Bar Facing Burpees

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

1 Nov 2018

Metcon (No Measure)

5 Rounds (NFT)

10 Floor Press

12 Hammer Curls

:40 Weighted Plank

:60 Rest

Metcon (AMRAP)

7’ AMRAP

35 Double Unders

14 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.