800 m run The #1 key to maximizing your score on this workout is knowing your per round pace on Cindy. Even if its only 2-3 small sets, youll get much better at double unders if you do them each day. Getting physically warm before your warm-up has been shown to improve your force production and strength during your training session. RELATED ARTICLES Wod 10 box jumps, Cool down: 20 pvc good mornings Need help with your pull-ups? Warm up WOD Strength and Skill: Press 5-5-5-5-5 Band tricep pull downs 3 set of 15 Here is a list of the most popular types of CrossFit workouts. KB Swings 70/53 Tabata flutter kicks 8 rounds, Wod 30 floor press @135/95 25 PVC Deadlifts, Cool down: 310 DB lateral Shoulder raises, Wod 50-40-30-20-10 Tabata 8 kettle bells swings 400 m run 5 rds for time Strength: bench 3-3-3 1 mile run 5 rounds. Nancy (search by the presence of certain exercises in workouts) Push ups Cool down: stretch and roll, Warm up: 3rds Cindy Wod Str- deadlift 3-3-3 20 kb around the worlds, Str-Shoulder Press 3 rds for time 3 rounds for time, Wod This is because these three exercises hit all the major muscle groups in your body and because of their intensive nature you continue losing calories even after youre done, once your body is cooling down. Eingestellt von Hannah um 15 burpees 3 min mountain climbers 55 Sit ups 10 burpee box jumps Str- press- 10-5-3-2-1 Bent over rows 10-10-10-10 200 m run Check out WODFitters Hand Grips for Pull Ups @ Amazon.com. WOD It is also necessary to take into account, that competing athletes and people who engaged into crossfit to maintain a good physical shape have a completely different programs. 10 KB cleans 53/35(1 arm)right Dont be that guy. Str-deadlift 5-5-3(5-3-1) 40 kb swings Air Squats 15 push press 65/45 400m run You may also consider typing this up and laminating it for your gym bag. 5 bar facing burpees WOD 40 wall balls 1000 m row 25 double unders Str-back squat 5-3-1 Strength and Skill: bench press 5-5-5-5-5 100 squats WOD 10 burpees Front squats 115/75 AMRAP 10 min It's free to use! Goblet squats Ring rows 10 power cleans 185/115 Make sure your chest touches the ground, your elbows dont flare out, and you lock your elbows out at the top. 15 dive bombers push ups, Wod raining for beginners on an equal basis with the main group inevitably leads to rhabdo. 5-10 Strict Press, Cindy Specific Warm-Up 1x: -Box jumps/steps 15 lateral pull downs 15 sit ups 3 min flutter kicks 20 med ball cleans, WOD Wod 10 ring rows Handstand push-ups How can a coach get their athletes to buy into always warming up? Strength and Skill: back squat 20-15-10-05-01 rep max Standing tricep skull crushers 310, Wod 2 Med ball cleans Strength and Skill: bent over row 5-5-5-5-5 They are squat, running, hinging and pulling. 4 rounds for time. 2 min sit ups, Wod Str/Skill: deadlifts 3-3-3 10 thrusters 65/45 WOD 3 rds, Warm up: 5 min jump rope, 40m bear crawl 10 minute AMRAP, WOD 5 rounds for time, Warm up 10 front squats 185/115, WOD 3 rounds for time, WU 5 min jump rope, 10 burpees 3 min of max sit ups Now, its time to give you actionable advice to help you get started. Your warm-up is crucial if you want to train hard and increase your performance in CrossFit. 5 burpees, 200m sprint, 5 burpees Youll want to pick movements where youll press overhead, squat, and hold weight in a front rack position. 20 squats Wod Warm up: 5 minute foam roller, 3 rds of Cindy 9 Air Squat, D.T Specific Warm Up 1x: 21-18-15-12-9-6-3 5 min jump rope 30 squat cleans 95/65 2 min rest 6 lunges in front rack 65/45 Cool down: stretch and roll, Warm up: 800m run or 5 min row 200 m farmers carry The first movement should be specific to the workout you will be doing. Helen 2 shoulder 2 overhead 135/95 10 push ups Before each CrossFit workout, a thorough warm-up is vital. In CrossFit, you may find yourself doing most of your WODs in the context of a class led by a coach. 10 lunges 7 push presses 95/65 Cool down: Childs pose to cobra, stretch and roll, Warm up: 5 minutes jump rope, 25 push ups Strength and Skill: Power Clean 3-3-3-1-1-1 However, Crossfit does not require any special training or experience. 10 Floor press 2 min mountain climbers 30 sit-ups 21-15-9 Each component of your warm-up so far has been catered toward your upcoming workout, with each aspect getting more and more specific. Your warm-up is an opportunity to maximize your bodys potential to perform those movements. But youll need to pay special attention to your thoracic spine, shoulders, and wrists. 200 lunges w/ DB 35/25 2 min max flutter kicks. 20 push ups About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright . 800m run 10 bent over rows(5sets) 15 push ups A solid warm-up gives you time to shake off the rest of your day and sync into fitness attack mode. WOD 20 sit ups Wod 50 burpees 12 min AMRAP. 350m row Elezibeth Email us: info[at]barbend.com, warming up thoroughly before strength-training sessions, full warm-up before strength training sessions, Assault AirBike Review (2022) Feel the BURN? In all likelihood, by the time you reach that last set of thrusters, your upper body will already be blasted by muscle-ups, handstand push-ups, or both. 20 med ball cleans 4 rounds, Wod Wod 200 m sprint sit ups 5 over the bar burpees 25 PVC good mornings 10 DB presses DB curls 5 sets of 10, Warm Up: 2 minutes mountain climbers, 2 minutes jumping jacks, 15 med ball cleans 10 DB rows 3 min AMRAP Strength/Skill: bench press deload 5-5-5 Pull ups, Warm up Cool down- 100 flutter kicks, Warm up: 100ft butt kickers,100ft of lunges, 100ft of high knees, 10 jumping squats 10 DB lateral shoulder raises 40 pull ups 3 pull ups There is a standard scheme for alternating loads of different types of training: 1st day - M, 2nd day - GW, 3d day - MG, 4th day rest, 5th day - G, 6th day- WM, 7th day - GWM, 8th day rest, 9th day - W, 10th day - MG, 11th day - WMG, 12th day - rest. 1 min rest Try bracing your core, and get your body to be firm and lateral, your spine shouldnt be curled nor should your hip jut out upwards. 1-1-1-1-1-1 25 kb swings Helen 20 bent over rows 45/65 WOD 3 deadlifts @ 60% 1 min rest CrossFit is a branded fitness regimen created by Greg Glassman and is a registered trademark of CrossFit, Inc. Crossfit requires constant alternation of exercises from the three main groups (weightlifting, gymnastics and cardio) to acquire an excellent and comprehensively developed physical form. 40 m bear crawl, Wod Cool Down: 50 leg lifts, stretch, Warm ups 10 Wall Plank-to-Supports Efficient to Run 400 m run WOD 'Annie meets Cindy' 50 DUs 50 abmat sit ups 1 round of Cindy- go strict pull ups for an extra challenge 40 DUs 40 abmat sit ups 2 rounds of Cindy 30 DUs 30 abmat sit ups 3 rounds of Cindy 20 DUs 20 abmat sit ups 4 rounds of Cindy 10 DUs 10 abmat sit ups 5 rounds of Cindy **time cap 30:00** Ci . 4 rds for time 5 min foam roll 100 sit ups This a way you can perform HIIT workouts. 5 cleans 95/ 65 Wod 400 m run 5 front squats(from ground) 155/105 10 thrusters 115/75 100 lunges 10 one arm KB clean &jerks left hand 53/35 The few things that helped me get through Cindy and hit a new PR were. WARM UP: 2 Rounds 10 Lunge to instep 10 Baby Squats 10 Cossack Lunges total 10 Ring Rows 10 Scapular pushups 10 Bottom of squat plate extensions SKILL: Every :90 for 7:30 5 BSQ @ 65% of 1RM WOD: PERFECT, STRICT "Cindy" 20 Min AMRAP 5 STRICT pull ups 10 PERFECT push ups 15 PERFECT squats Sit ups Cool down: stretch and roll, WOD WOD 200 m sprint with one DB 35/25 WOD 3 rounds, Warm up: 5 min roll, 3 min row , 3 min jump rope, Wod- These are extremely dynamic exercises, and require a lot of flexibility of movements. 50 squats 5 box jumps Warm-Up . It was a great pleasure to meet all of you and spend some time training there. Cool Down: stretch, Warm up: 5 minute foam roller, 5 min rowing, 1 min mountain climbers Focus mostly on movement prep, opening up the shoulders, chest, triceps, quads, and glutes. 4 front squats The Cindy WOD workout is really the ideal workout for anyone and everyone, regardless of whether youre just a beginner or youre a pro athlete or are into heavy workouts. The goal is to go through the workout at a slow pace, and you should feel fresh when you finish the warm-up WOD. 10 over the bar burpees Str- back squat 1-1-1-1 When youre proficient at that, add another round and keep it within 5 minutes. Check out Athletic Muscles blog for more WOD guides, equipment reviews, and benchmark workout strategy guides. 25 shoulder to overhead Cool down: 40 push ups Strength/Skill: deadlift (5-5-3) 5-3-1 WOD 30 Squat cleans 95/65 10 kb swings 200 ft butt kickers Cool Down: stretch, Warm up 50 sit ups 4 rds for time WOD Get in touch: 10 reps SDHP 53/35 400 m farmers carry, Str- bent over row 10-10-10 10 Turkish get ups 3 min of max front squat 75/45 WOD Saturdays Community WOD will begin at 9:00am. 15 med ball cleans 5 pull ups Answer: This happens to me, too. 5 front squats 155/105 Wall balls 50 double unders As many rounds as possible in 20 minutes: Watch Cindy performed on a home pull-up bar in this video. Question: Do you have a good list of all of the CrossFit bodyweight workouts? 5 min of jump rope Toes 2 Bar 30 pull ups 1 min rest 3 min shoulder to overhead 55/35, Str-deadlift 5-5-3(5-5-5) SDHP 53/35, Warm up 07 rope climbs Str- Back squat 3-3-3 (3). 10 med ball cleans WOD 21 burpees WOD 2 min max push ups 80 ring rows 25 push ups Another unique opportunity of WODCAT app is an algorithm for detecting duplicates. 10 Snatch 115/75 10 one arm DB power snatch-L WOD, 10 push ups Wod Cindy WOD: CrossFit Benchmark Guide and Strategy, 2. 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Box jumps 24/20, Cool down Str- deadlift 5-3-1 5 rounds for time, Warm up 10 lunges holding KB over head right hand 3 min row 5 presses 95/65 By the end of five minutes, you should be breathing steadily (not gasping) and have an idea of what a comfortable pace is for you. Double unders WOD 15 PVC OHS, snatch balance, power snatch, good mornings, Wod Wod 15 sit ups One arm DB snatches(switch hands however you want) 35/25 Wod It has tons of articles, info and daily workouts. So let us know down in the comments whether these Cindy WOD exercises work for you, or if you have any variations to these that youd like to suggest, let us know, wed love to hear from you. 50 double-unders. 10 around the worlds W/ KB each way, Wod WOD Str-floor/bench press With hundreds of thousands of registered participants "The Open" is the world's largest participatory sporting event. Stick to the time frames, and get to work! Close in meaning to WOD is a workout of the day, a complex, a task. This is a long, slow, grinding workout, so dont do a ton of cardio. 30 sit ups, Wod 2 min flutter kicks Str- squat clean 1-1-1-1-1 However, modern crossfit has already moved away from this scheme of compilation of training programs, many boxes have their own program, own training schedule, only the principles of diversity of training and the availability of all types of workload in the training program are general. Featured Image: Dean Drobot / Shutterstock. Str- press 1-1-1-1 Max reps each set, Warm up 100 Squats Before moving on to WODs description, lets define the concept of Crossfit briefly. 20 lunges 20 squat cleans 95/65 Strength/Skill: squat (5-5-3) 5-3-1 10 min AMRAP, Warm up 10 dB press 9 pull ups If your WOD is going to be pull-heavy, you might opt for rowing to wake up those back muscles. I try to eat healthy, but sometimes I dont because of my schedule. DB shoulder raises lateral 3 sets of 10, Wod 2011 Aug;25(8):2242-5. (complete as many reps as possible in the remaining time) 10 Romanian Deadlift Medball cleans 20/14 10 push ups 1000 m run For time, Str- Press 5-5-5 2 min rest 3 rounds of Cindy If body weight movements are easy for you, you may be able to do more than 20 rounds. #1 for time Take a look at the movements you will be performing in your workout. Elizabeth 5. 10 reps of DB bicep curls x 3 sets, Warm up: 100 double unders, 50 push ups,50 ring rows 3 rounds for time Tip: try to smoothly distribute work throughout the entire minute, keeping the same pace throughout the workout. 75 double unders 500 m row The moves youll do to activate your muscles will largely be bodyweight exercises that have big mobility payoffs. Strength and Skill: deadlift 5-5-5-5-5 Floor press 135/95 2006 Jun;9(3):214-20. 3 rounds WOD 5(40%)-5(50%)-3(60%)-3(70%)-3(80%)-3(90%). 15 floor press 9 push jerks 95/65 For example, if you take an average of one minute, youll get a score of approximately 20 rounds. This will help you set your pace (#1 key or getting a good score) and also help you warm-up for the WOD. 2 rounds As I jumped into round 13 I began to really focus on my breathing, slowing my breathing down and calming the monkey mind and really adding to the focus of the present. FGB 3min rest Cool Down: stretch, Warm up 10 floor press 10 wall balls All are welcome to attend a double under workshop on Saturday, 12/13/14 @ 9am. 6 Push Jerks, 155/105 lbsStimulus: Rest 1 min 5 Hang Power Clean @ workout weight 3 min of max push ups Strength and Skill: Deadlifts 1-1-1-1-1 5 rds, WOD 3 Strict Pull Ups or 6 Ring Row 50reps(just bar) 20reps(95/65)15reps(115/75)max reps(135/95) 50 reps(just bar), Warm up 2 min mountain climber,2 min flutter kicks,2 min jumping jacks. Then 800 m run for time Notify me of follow-up comments by email. 10 ring dips 30 front squats 135/95 0:00 - Intro0:08 - Warm Up1:56 - Mobility3:07 - "Time After Time"WARM-UP1 Minute EachActive Samson + Air SquatShoulder TapsLateral SquatsPush-up to Down DogW. 12 min AMRAP WOD 10min AMRAP, Warm up 15 Air Squats 20-15-10-05 For air squats, work to tug your butt down quickly then spring up quickly. 5 squat cleans 155/105 10 reps for 5 sets Cool down: stretch and roll, Warm up: 5 min jump rope -lunges 50 double unders Cool down: stretch and roll, Warmup: 800m The good news? 50 double unders 15 med ball cleans, Str- Back squat Jump ropes will be available for purchase. Sit ups, Warm up Strength: floor press 10-10-10-10 Strength: bench press 5-5-3 (5-3-1) 100 push ups 30 PVC power cleans. Always try for the higher number first. 21-15-09 50 thrusters Then perform a a round of Cindy with pull-ups, push-ups and air squats at 50% effort. 20 m high knees Halos. Leg stretch, Warm up- 10 front squats 155/105 20 lunges W/ DB 35/25 5 Lunges w/KB in Rack position Variations also help you strengthen your core, which is a huge part of performing push-ups and pull-ups. * If youre going to perform an upper body-focused WOD, pedal only with your arms for the last minute or two of your aerobic warm-up. Wod 20 push press 95/65 5 rds (not for time) 10 pull ups Warm Up: 5 min foam roll, 5 minute row, 30 push ups Floor press You have to repeat them in quick succession without breaks for as many sets as possible in 20 minutes. 5 min roll MOBILITY & SKILLS 3 min of thrusters 95/65, Warm up: 5 minute foam roller, 30 sit ups What mobility or strength shortcomings do you have that need to be addressed? You will perform better and decrease your risk of injury by warming up before you work out. While beginners should keep to the basics of these exercises, the pros can increase the difficulty by wearing weighted vests to add resistance, or they can use an incline for the push-ups to boost up the difficulty and any number of other means can be applied to perform these activities with varying degrees of difficulty. 500 m row for time, Warm up 5 rounds for time( 15 min cut off, Str- dead lift 10-10-10-10-10( reps are unbroken and not dropped. Cool Down: 5 minute foam roll, stretch, Warm up: 25 ring rows, 50 sit ups, 50 supermans 75 lunges with DB 35/25 20 push ups Either put them some place you can reach them or have someone count for you. Tabata row 8 rounds 15 squats 20 PVC good mornings 200 m 15 DB shoulder raises 100 air squats 1 min rest 25 DB rows 21-15-9-5 2 min flutter kicks, Wod 800 m run 25 deloaded push-ups It is a real threat. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. 25 SDHP w/53/35 KB 3rds for time 20 double unders 5 floor press Good luck! However, there are some sports-specific needs youll want to tap into during this particular kind of warm-up. 3 min max floor press 95/65 500 m row 12 cleans and jerks Cool down: stretch and roll, Warmup: 1000m row Wod Answer: Check out the WODFitters Hand Grips for CrossFit WODs for high rep pull-up workouts. 30 hang power cleans 115/75 20 Turkish get ups 53/35 Warm up: 3 rds of Cindy 200 m run Burpee box jumps 200 m run, 100ft lunges, 2 rounds WOD 15 min AMRAP 800 m run for time, Warm up 12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: 9 Air Squat KB swings 53/35 Then squeeze the glutes, grip the floor with your arms shoulder length apart, and then push yourself towards the floor until your chest is almost touching it, and then push yourself away, and repeat. -push ups Strength and Skill: Back squat 1-1-1-1-1 3 min jump rope Wod Strength and Skill: Hang power clean 3-3-3-3-3 WOD Strength and Skill: split Jerk 1-1-1-1-1 WOD 10 burpees Strength/Skill: press 5-5-5 50 KB Swings 53/35 Sit ups KB swings Wod 200 m run Post distance and weight. Cool down: stretch, roll legs, Warm up 10 Turkish get ups, 10 arm bar stretches. Cool Down: stretch shoulders and low back, Warm up- 5 min foam roll Strength and Skill: back squats 5-5-5-5-5 150 air squats, Warm up AMRAP 10 or AMRAP 15 versions of Cindy are a good way for new CrossFitters to get a taste for Cindy. 10 med ball sit ups 20/14 10 Med ball cleans Here are some basic examples to get your lists started. The answer, no matter who you are, is yes. Bend your elbows so that your body can move up by a few inches and then hold the position for about a second, letting the tension build up, before releasing and letting yourself down, and then repeat. 20 squats Even if you're proficient with the Cindy workout, slowing down and going back to basics will help you make sure your form is correct and push through any plateaus. Wod Check out more benchmark WOD guides here. 2 min max jumping air squats, Wod Wod At round 16 my mind started to trick me and make me believe that I could slack with only4 min left and I would be happy with 17 rounds. 50 ring rows Cool down: stretch and roll, Warmup: 400m run, 30 push ups, 40 sit-ups 10 KB around the worlds(both ways) 3 min max KB swings(Russian) 15 DB curls, 5 sets, WOD 20 squat cleans 115/75 2 min max sit ups 1000m row 2 6 rds for time, Warm up 1000m row, 15 pvc good mornings, 15 pvc deadlifts, WOD 90 Sit-ups Str- weighted pull ups 10 Steps Forward & Backwards Crab Walk 3 min rest WOD 10 one arm KB clean and jerk 53/35 Wod Squat clean 5 rounds not for time(athlete choices weight), Cool down 5 min of jump rope WOD You might choose movements like PVC pipe thrusters or 1-arm kettlebell presses. 6 Hand Release Push Ups 2 min rest (Start them on a continuos clock and record their total time) 5 man makers Butt kickers Back squat 185/115 Going back to basics and slowing down also resets your muscles to start working differently. Double unders and push ups, Str: press 5-3-1 7 burpee box jumps 24/20 100 lunges 400 m run Push ups, Warm up 10 burpees box jumps 24/20 Cool down: 2 minutes max sit ups, 50 supermans, Warm Up: 3 minute jump rope, 2 minute flutter kicks Thanks to all our Veterans!!!! 15 med ball sit ups 20/14 5 thrusters 25 push ups Str- press 3-3-3-3 100 push ups -3 min jumping jacks Burpees It improves your ability to move well. Also make sure youre working in plyometricsmovements where youre exploding your effort. 10 ab rolls davenport, fl crime rate P.O. 10 strict pull ups Thanks Mike and CrossFit Steamboat for allowing me to WOD with you this week. 10 WY Shoulder Accessories For example, if your WOD is full of thrusters, handstand walks, or overhead squats, youll mobilize your ankles and hips. 10 min AMRAP. Wod 1000m run, Warm up: 5 min roll You need to make use of your ankles, knees hips and back to perform these and as such the posture is key. Can a resurrection fern help us get through this pandemic? 50 pull ups 400m run 50 one arm DB hang power snatch 35/25 5 burpee pull ups Cool down- 5 min foam roll, stretch, Warm up- 400 m run, 25 med ball cleans for time 10 min AMRAP, Warm up Cool down: stretch shoulders!! Warm-up Warm-up (No Measure) Easy AMRAP x 10minutes: -200 Meter Run or Bike/Erg . If you like the sport of CrossFit, you likely find yourself seeking ways to perform better in your box. DB lunges 35/25 5 Hang cleans 155/105 Spez. 3 rounds for time, Warm up Mobility should take into account the demands of the movements you will perform. 30 front squats 95/65 Cool Down: 3 minute plank hold, stretch, Warm up: 5 minute foam roller, 800m run, 20 burpees Cool Down: stretch, Warm up: 5 minute foam roller, 800 m Run, 30 push ups, 50 sit ups 50-40-30-20-10 KB twists 10 Toes 2 bar We love and support you! 20 double unders J Sci Med Sport. 21-15-9 Then max KB swings for 3 min. 3 box jumps Related: Best Curved Treadmills for a CrossFit Endurance Training program. 10-9-8-7-6-5-4-3-2-1 They do not help in creating the right form or gains. This is one of the most commonly used and effective exercises out there. 4 min Max KB swings 53/35 Strength: press 553 531 12 Knees to Elbows Score is the total number of rounds and reps completed before the 20-minute clock stops. WOD WOD In the mobility section, categorize it by the common movements you find in CrossFit. Str- Back squat Cool Down: stretch, Warmup My goal for the rest of this article is to keep things simple. 1 min rest About 45 minutes of that is for lifting and the WOD. Ring dips 3 box jumps 200 m run then 5 rounds for time 1 min rest CrossFit es una marca registrada en la Unin Europea, 1 propiedad de CrossFit Inc., que designa un mtodo de entrenamiento basado en ejercicios constantemente variados y peso con barra, con movimientos funcionales ejecutados a alta intensidad. WOD Start with a simple 3 round couplet of 2 movements with 10-15 reps of each exercise. 100 squats AFAP (AS FAST AS POSSIBLE) or For-time - this type of workout specifies the exact amount of work (number of exercises and repetitions) that must be performed in the minimum time. Wod 100 m broad jump, Warm up: 1000m row, 15 pvc good mornings, 10 pvc deadlifts, WOD 2 min max sit ups - Exercise. Str/Skill: deadlift CrossFitters need to cultivate strong mobility training habits in order to be successful in their sport. Cool down: stretch and roll, Warm up: 1000m row When doing jumping pull-ups, do not let your body just drop down as that can injure your arms and shoulders. Push ups 10 floor presses 185/115, Warm up 200 m run Complete 1-3 sets of 12-15 lightweight repetitions with these movements.
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