Saturday March 12 "Respite"

"Respite"

For Time:

                           500 m Row

                                 40 Squats

                           50 Push Ups

                                 35 Squats

                           50 Lunges

                                 30 Squats

                           50 Sit Ups

                                 25 Squats

                           50 Pull Ups

                                 20 Squats

Friday March 11 "Up, Upsidedown"

MAX


3 Rounds


Maximum HSPU

Thursday March 10 "Approach"

"Approach"

5 Rounds

                           5 Deadlift  (185/125)


                           25 Leg Raises

Wednesday March 9

MAX

Push Press

3 - 2 - 2 - 1 - 1

Tuesday March 8 "Slice of Heaven"

"Slice of Heaven"

Total

100 Pull Ups

200 Push Ups

300 Squats

Monday March 7 "Natural Day"

"Natural Day"


5 Rounds


10 Double Unders
10 Cleans
10 Burpees

Saturday March 5 "PE Class"

"PE Class"

MAXES

MAX Push-Ups 

Perform as many push ups as you can in a row

You are allowed to rest with your butt up for as long as you like

Just don't let your knees touch the floor

MAX Squats

Rest no longer than 5 seconds

Friday March 4 "Jordon"

"Jordon"

For Time:

20 Lunges

50 Sit Ups

20 Pull Ups

40 Lunges

20 Pull Ups

50 Sit Ups

20 Lunges

Thursday March 3 "Pistol"

"Pistol"

5 Rounds For Time

                      5 Press 


                      50 m Bear

Thursday February 24 "Jumping Burpees"

3 Rounds

                                 Burpees


                                 Jump Rope

Perform as many repetitions of each exercise for 2 minutes

Record total # of repetitions of everything. Good Luck!

Wednesday February 23 "Row Row Row Your BUTT OFF!"

"Row Row Row Your BUTT OFF"

FOR TIME:

5,000 m Row

or

2 Rounds

2,000 m Row

                 3 minute rest in between

Tuesday February 22nd "Gear Up"

CrossFit Total

                                50     Burpees
                                150   Sit-Ups


Perform the total number of all exercises in any order.

Then for Finish Work 

Front Squat

5 - 3 - 2 - 1 - 1

What is CrossFit and Where Will Everyone Benefit?

CrossFit builds us into what we never thought possible, unless hired as a professional athletes or actor/actresses. Every single person in Generate has made more and more progress to optimal fitness, the way God intended our bodies to operate and function. As we as a team uphold more and more of these values and traits we are able to assist and lead others. As we become better leaders we then have "more" to share and give to those less fortunate making the world a better place. The best way to pour into others and become a truly effective hand of God is to fill one's own cup to overflow, take the plank out of one's own eye, love one's self first.  The more we discipline and train our lives, we find that we are praying more, leading more, doing more, and listening more, making a larger impact because of the control we are Generating over our own lives. It is always a choice, we cannot let God use our lives if we cannot control our lives ourselves. With more control God can control our tongue, body, and lives. Love you guys. Brett

Monday February 21 "CINDY" or "MARY" SIG WOD

"CINDY"

AMRAP (As Many Rounds as Possible) in 20 min

                            5     Pull Ups
                            10   Push Ups
                            15   Squats

or

"MARY"

AMRAP in 20 min

                           5 Handstand Push-ups

                           10 One legged squats, alternating


                           15 Pull-ups




These are signature CrossFit WODs that are looked at 


consistently within the crossfit nation of how fit the 


athlete is. Don't be deceived these workouts are 


unforgiving and will test you at every turn. Good Luck 


and Have Fun!

Saturday February 19 "Fran" Signature CrossFIt WOD

"Fran" Signature CrossFit WOD

21        15          9

                                  Thrusters


                                  Pull-Ups

-

Friday February 18, "Lily"

"Lily"

21       15       9     Rep rounds of:

                        Hand Stand Push-ups


                        Pull - ups

Thursday February 17 "ANNIE" CrossFit Signature Wod

"Annie"

For Time

50-40-30-20 and 10 rep rounds of:

                                  Double-unders

                                   Sit-ups

Wednesday February 16 "Wake up!"

10-9-8-7-6-5-4-3-2-1 for time of:

                       Dips

                       Overhead squats, 95 lbs (65 lbs)

Tuesday February 15th "Rectify"

4 rounds for time of:

12 power snatches, 75 lbs (55 lbs)

24 ball slams, 25 lbs (20 lbs)

48 double-unders

Monday February 14 "Valentines Day WOD"

5 Rounds for Time

Go up in weight as needed:

5 Dumbbell Deadlifts

5 Dumbbell Hang Cleans

5 Dumbbell Push Press

5 Dumbbell Squats