Category Archives: WOD

Wednesday May 26

Wednesday May 26:

Psalm 143:8

“Let me hear of Your unfailing love each morning, for I am trusting You. Show me where to walk, for I give myself to You.”

20 Min EMOM:

Min 1: 15 strict toes to bar

Min 2: Max cal row

Min 3: 5 OH squats

Min 4: 40 sec hollow hold

Strength: 5×1 OH squat

5×14 adductor plank lifts (7 each)

Tuesday May 25

Tuesday May 25:

Romans 8:14

“For all who are led by the Spirit of God are children of God.”

5 rounds:

Every 4 minutes:

75 DU

12 lateral bar over burpees

1 80 ft farmer carry

1 80 ft offset carry

1 80 ft front rack carry

2:30 cap

1:30 rest

Strength: 5×1 bench press

5×5 chin ups

Monday May 24

Monday May 24:

Philippians 2:2

“Then make me truly happy by agreeing wholeheartedly with each other, loving one another, and working together with one mind and purpose.”

Spiritual Challenge this week:

Pray specifically for the people in your life.

Birthday Workout!

“Lachelle”

40/32 cal bike

30 wall balls

30 DB snatches (15 each)

30/24 cal bike

20 wall balls

20 DB snatches (10 each)

20/16 cal bike

10 wall balls

10 DB snatches (5 each)

16 min cap

Strength: 5×1 power cleans

5×10 one arm underhand DB rows (5 each)

Saturday May 22

Faith RXD tomorrow morning May 22nd starting at 9AM! We will have a team workout and after will be doing a service project in the community. This is a free workout and everyone is invited. Please spread the word and look forward to this time of fitness and fellowship!

@vitalityfit.tn

@crossfit_overton

@carbidecrossfit

@crossfitundone

@calfkillerathletics

@thecrossfitmayhem

@3starcrossfit

@fellowshipfitnessbyrdstown

Friday May 21

Friday May 21:

John 8:12

“Jesus spoke to the people once more and said, “I am the light of the world. If you follow Me, you won’t have to walk in darkness, because you will have the light that leads to life.”

‭‭

2 rounds:

50,40,30,20,10 DU

25,20,15,10,5 air squats

Then

2 rounds:

5 KB complex (2 push-ups, 4 split stance rows, 2 sumo DL,2 sumo DL high pulls)

25 hollow rocks

Then

2 rounds:

20 one arm KB sumo DL high pulls (10 each)

25 abmat sit-ups

17 min cap

Strength: 5×2 deadlift

3×60 sec side plank GHD hold (30 each)

Thursday May 20

Thursday May 20:

Matthew 6:24

“No one can serve two masters. For you will hate one and love the other; you will be devoted to one and despise the other. You cannot serve God and be enslaved to money.”

‭‭

15 minutes:

2 rounds:

800 M Row

20 toes to bar

20 push presses

*In remaining time max handstand walk

Strength: 5×2 back squat

3 x max strict HSPU

Wednesday May 19

Wednesday May 19:

1 John 4:7

“Beloved, let us love one another, for love is of God; and everyone who loves is born of God and knows God.”

30 ring MU

60 Russian KB swings

30 KB front lunges (15 each)

EMOM 5 wall balls

15 min cap

Strength: 5×14 one arm underhand DB row (7 each)

5×4 nordics / glute ham raise

Tuesday May 18

Tuesday May 18:

2 Corinthians 1:5

“For the more we suffer for Christ, the more God will shower is with His comfort through Christ.”

CrossFit Mayhem Workout

50/40 cal bike

5 rounds:

5 power cleans

5 burpee box jump overs

40/32 cal bike

4 rounds:

4 power cleans

4 burpee box jump overs

30/24 cal bike

3 rounds:

3 power cleans

3 burpee box jump overs

18 min cap

Strength: Core

Monday May 17

Monday May 17:

Matthew 10:28

“Don’t be afraid of those who want to kill your body; they cannot touch your soul. Fear only God, who can destroy both soul and body in hell.”

Spiritual Challenge this week:

Find 5 different verses about being filled with the Spirit.

5 rounds:

Every 4 minutes:

300 M Run

8 strict pull-ups

8 front squats

Max front rack carry til 2:30

Rest 1:30

Strength: 5×10 one arm DB strict press (5 each)

3 x max strict pull-ups

Faith RXD Next Saturday May 22

Faith RXD Next Saturday May 22nd starting at 9AM! We will have a team workout and after will be doing a service project in the community. This is a free workout and everyone is invited. Please spread the word and look forward to this time of fitness and fellowship!

@vitalityfit.tn

@crossfit_overton

@carbidecrossfit

@crossfitundone

@calfkillerathletics

@thecrossfitmayhem

@3starcrossfit

@fellowshipfitnessbyrdstown