WOD 1-18-12


1000m row

50 KB Snatches R/L (16kg or 12 kg)


5×5 80% of 1 rep Max

Back Squat

Weighted Ring Dips

Janda Sit-ups

Weighted Chins


5 50 yd sprints

CrossFit LKN - Charlotte, NC
CrossFit LKN – Charlotte, NC

January: A Proverb a Day – Keeps Stupidity at Bay!

Pro 18:1 He who separates himself seeks {his own} desire, He quarrels against all sound wisdom.

Pro 18:2 A fool does not delight in understanding, But only in revealing his own mind.

Pro 18:3 When a wicked man comes, contempt also comes, And with dishonor {comes} scorn.

Pro 18:4 The words of a man’s mouth are deep waters; The fountain of wisdom is a bubbling brook.

Pro 18:5 To show partiality to the wicked is not good, {Nor} to thrust aside the righteous in judgment.

Pro 18:6 A fool’s lips bring strife, And his mouth calls for blows.

Pro 18:7 A fool’s mouth is his ruin, And his lips are the snare of his soul.

Pro 18:8 The words of a whisperer are like dainty morsels, And they go down into the innermost parts of the body.

Pro 18:9 He also who is slack in his work Is brother to him who destroys.

Pro 18:10 The name of the LORD is a strong tower; The righteous runs into it and is safe.

Pro 18:11 A rich man’s wealth is his strong city, And like a high wall in his own imagination.

Pro 18:12 Before destruction the heart of man is haughty, But humility {goes} before honor.

Pro 18:13 He who gives an answer before he hears, It is folly and shame to him.

Pro 18:14 The spirit of a man can endure his sickness, But {as for} a broken spirit who can bear it?

Pro 18:15 The mind of the prudent acquires knowledge, And the ear of the wise seeks knowledge.

Pro 18:16 A man’s gift makes room for him And brings him before great men.

Pro 18:17 The first to plead his case {seems} right, {Until} another comes and examines him.

Pro 18:18 The {cast} lot puts an end to strife And decides between the mighty ones.

Pro 18:19 A brother offended {is harder to be won} than a strong city, And contentions are like the bars of a citadel.

Pro 18:20 With the fruit of a man’s mouth his stomach will be satisfied; He will be satisfied {with} the product of his lips.

Pro 18:21 Death and life are in the power of the tongue, And those who love it will eat its fruit.

Pro 18:22 He who finds a wife finds a good thing And obtains favor from the LORD.

Pro 18:23 The poor man utters supplications, But the rich man answers roughly.

Pro 18:24 A man of {too many} friends {comes} to ruin, But there is a friend who sticks closer than a brother.