CrossFit Lincoln Blog

Competitor:
“Karen”
For time:
150 Wall-ball shots, 20/14
15 Muscle-ups
*13 min cap
*Perform “Karen” as if it were by itself. Immediately upon completion perform 15 MU’s.

Weekend Warrior:
“Karen”
For time:
150 Wall-ball shots, 20/14
*13 min cap

General Fitness:
“Karen”
For time:
100 Wall-ball shots, 14/10
*13 min cap
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Competitor:
“Heavy Isabel”
For time:
30 Power Snatches, 155/105
*10 min cap

Weekend Warrior:
“Isabel”
For time:
30 Power Snatches, 135/95
*10 min cap

General Fitness:
“Isabel”
For time:
30 Hang Power Snatches, 95/65
*10 min cap
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I became a servant of this gospel by the gift of God’s grace given me through the working of his power. Although I am less than the least of all the Lord’s people, this grace was given me: to preach to the Gentiles the boundless riches of Christ, and to make plain to everyone the administration of this mystery, which for ages past was kept hidden in God, who created all things.

– Ephesians 3:7-9 (NIV)

Today’s commentary
by Dave Whitehead, Senior Pastor, GraceNYC.org

We all have been given a gift of God’s grace for the good of His people. As the least of the Lord’s people, Paul knew that these graces were not given based upon any personal merit, so stop disqualifying yourself to use the gift of grace that God has given you. God has created all things, including you and your capacity, and God wants us to focus upon him and use what he has freely given us.

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Open Gym: 7:30 am – 10:00 am
Free Workout: 9:00 am
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Competitor:
Part 1.
Front Squat 1-1-1-1
*EOMOM
*Work up to a heavy, but not maximal set of 1.

Part 2.
12 min AMRAP of:
250m run
15 Front Squats, 135/95

Weekend Warrior:
Part 1.
Front Squat 1-1-1-1
*EOMOM
*Work up to a heavy, but not maximal set of 1.

Part 2.
12 min AMRAP of:
250m run
15 Front Squats, 115/85

Part 1.
Front Squat 1-1-1-1
*EOMOM
*Work up to a challenging and perfect set of 1.

Part 2.
12 min AMRAP of:
250m run
15 Front Squats, 95/65
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