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WOD

Friday 7.29.16

Posted on 28. Jul, 2016 by in WOD2

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5 rounds for time of:

200 M Run
10 Chest to Bar Pull Ups
10 Box Jumps (24/20)
10 Deadlifts (225/155)

“Home is where the heart can laugh without shyness. Home is where the heart’s tears can dry at their own pace.”~Vernon Baker

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Thursday 7.28.16

Posted on 27. Jul, 2016 by in WOD2

DSC_0338

Complete the following:

Max reps in 2 minutes each of:

DB One Arm Snatches (alternating 50/35)
Toes to Bar
KB Swings (53/35)
Ab Mat Sit Ups

Row (Cals)

Rest 1 minute between each movement.

Max reps in 1 minute each of:

DB One Arm Snatches (alternating 50/35)
Toes to Bar
KB Swings (53/35)
Ab Mat Sit Ups

Row (Cals)

Rest 30 seconds between each movement.

Rx’d + (70/50)…(7o/53)

“Silence is a source of great strength.”~Lao Tzu

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Wednesday 7.27.16

Posted on 26. Jul, 2016 by in WOD2

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As many rounds and reps as possible in 3 minutes of:

1 Shoulder Press (115/80)
3 Push Presses (115/80)
5 Push Jerks (115/80)
Rest 2 minutes

As many reps as possible in 3 minutes of:

Ring Dips
Rest 2 minutes

As many reps as possible in 3 minutes of:

Push Ups (deload)

1) Complete 8 rounds of:

Sprint 20 yards–40 yards–20 yards shuttle

Rest 45 seconds between rounds.

Post fastest and slowest round to comments.

“We can only be said to be alive in those moments when our hearts are conscious of our treasures.”~Thornton Wilder

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Tuesday 7.26.16

Posted on 25. Jul, 2016 by in WOD2

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As many rounds and reps as possible in 12 minutes of:

100 Double Unders
30 Burpees
30 Front Squats (165/110)
30 Burpees
100 Double Unders
12 Muscle Ups

Compare to 1.12.16

1) Back Squat (find a 20 rep max)

“It is not flesh and blood but the heart which makes us fathers and sons.”~Johann Schiller

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Monday 7.25.16

Posted on 24. Jul, 2016 by in WOD2

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Double “DT

10 rounds for time of:

12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Compare times to HERE

View Archived Footage of the 2016 CrossFit Games Here-Video

“If you always do what you always did, you’ll always get what you always got.”

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Sunday 7.24.16

Posted on 23. Jul, 2016 by in WOD2

Rest Day 1

Rest Day

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Saturday 7.24.16

Posted on 23. Jul, 2016 by in WOD2

JMAC

5 rounds for max reps of:

Bench Press (bodyweight/.75 bodyweight)
Strict Pull Ups

Rest as needed between rounds. 

Post reps for both exercises in all rounds.

1) Every minute on the minute for 12 minutes complete:

Even minutes-“Goat 1”
Odd minutes-“Goat 2″

“That you may retain your self-respect, it is better to displease the people by doing what you know is right, than to temporarily please them by doing what you know is wrong.”~William J.H. Boetcker

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Friday 7.22.16

Posted on 21. Jul, 2016 by in Uncategorized, WOD2

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Complete as many reps as possible in 8 minutes of the following rep scheme:

2 Power Snatches (115/80)
2 Toes to Bar
4 Power Snatches (115/80)
Toes to Bar
6 Power Snatches (115/80)
Toes to Bar
8 Power Snatches (115/80)
Toes to Bar
10 Power Snatches (115/80)
10 Toes to Bar
12 Power Snatches (115/80)
12 Toes to Bar

If you complete the round of 14, go on to 16.  If you complete 16, go on to 18, etc.

1) 6 x 1 Hang Snatch + 1 Snatch (reset between reps)

“No man can climb out beyond the limitations of his own character.”~John Morley

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Thursday 7.21.16

Posted on 21. Jul, 2016 by in WOD2

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3 rounds for time of:

21 Box Jumps (24/20)
15 Strict Ring Dips
9 Hang Power Cleans (145/100)

1) 4 rounds not for time of:

12 -15 DB Bench Press reps
2 Legless Rope Climbs
15 Kneeling Banded Chest Pulls
(rest as needed between sets)

“Success is not final, failure is not fatal: it is the courage to continue that counts.”~Winston Churchill

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Wednesday 7.20.16

Posted on 19. Jul, 2016 by in WOD2

doing work

As many rounds and reps as possible in 12 minutes of:

30 Double Unders
20 Wall Balls (20/14)
10 Deadlifts (185/125)

Compare to 11.5.16

1) Back Squat (work to heavy 5)

“Every job is a self-portrait of the person who does it.  Autograph your work with excellence.”

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Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, paralettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
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