Tuesday 10.21.14

Posted on 20. Oct, 2014 by in WOD2


Complete as many reps as possible in 9 minutes of the following ascending ladder rep scheme of:

2 Power Cleans (155/105)
2 Lateral Burpees
4 Power Cleans (155/105)
4 Lateral Burpees
6 Power Cleans (155/105)
6 Lateral Burpees

Continue on through 8/8…10/10…12/12 and so forth.

1) Deadlift 3 x 5 (across)

2) 3 rounds not for time of:

20 Banded Good Mornings
50 Partner Ab Mat Sit Ups

Then I heard the voice of the Lord, saying, “Whom shall I send, and who will go for Us?” Then I said, “Here am I.  Send me!”~Isaiah 6:8

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Monday 10.20.14

Posted on 19. Oct, 2014 by in WOD2


3 rounds for time of:

15 Push Jerks (115/80)
600 M Run
10 Overhead Squats (115/80)

Rx’d + (155/105)

1) Front Squats  3 x 5 (across)

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Sunday 10.19.14

Posted on 18. Oct, 2014 by in WOD2


Rest Day

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Saturday 10.18.14

Posted on 17. Oct, 2014 by in WOD2


Teams of 2 complete as many rounds and reps as possible in 20 minutes of:

Row 15/12 Cals
20 Burpees
30 Thrusters (95/65)
40 Ab Mat Sit Ups
50 Box Jumps (24/20)

Only one partner may be working at a time.  Reps can be partitioned in any style.

“For man, autumn is a time of harvest, of gathering together.  For nature, it is a time of sowing, of scattering abroad.”~Edwin Way Teale

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Friday 10.17.14

Posted on 16. Oct, 2014 by in WOD2


Teams of 2 complete the following:

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean (135/95)
2 Power Cleans (135/95)
3 Power Cleans (135/95)
4 Power Cleans (135/95)
5 Power Cleans (135/95)
Rest 1 minute…

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean (155/105)
2 Power Cleans (155/105)
3 Power Cleans (155/105)
Rest 1 minute…

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean (185/125)

Rx’d + (185/125…225/155…255/170)

Reps do not have to be unbroken but the reps must be completed before partner can begin. For example, partner A performs 1 rep…partner B performs 1 rep…then partner A performs 2 reps….partner B performs 2 reps…and so forth as you rotate through rep scheme. Begin rep scheme again after completion of round one.

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Thursday 10.16.14

Posted on 15. Oct, 2014 by in WOD2


As many rounds and reps as possible in 15 minutes of:

10 KB Swings
10 Ring Dips
10 Push Presses (115/80)

Rx’d + (135/95)

1) Bench Press 2-2-2-2-2-2-2-2-2-2 (resting 60 seconds between sets)

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Wednesday 10.15.14

Posted on 14. Oct, 2014 by in WOD2


For time:

30 Chest to Bar Pull Ups
400 M Run
15 Power Snatches (115/80)
800 M Run (MMS)
15 Power Snatches (115/80)
400 M Run
30 Chest to Bar Pull Ups

Rx’d + (135/95)

“You cannot out train poor nutrition.”

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Tuesday 10.14.14

Posted on 13. Oct, 2014 by in WOD2

image 3

4 rounds for time of:

60 Double Unders
30 Wall Balls (20/14)
15 Toes to Bar

1) 2 rounds of:

5 minutes to complete:

1-2-3-4-5 Back Squats @ 80% of a heavy single

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Monday 10.13.14

Posted on 12. Oct, 2014 by in WOD2

image 2

For time:

50 Power Clean and Jerks (155/105)

Rx’d + (185/125)

1) 3 rounds not for time of:

8-12 Seated DB Shoulder Press
10 DB One Arm Row (10 each)
15 Kneeling Banded Chest Pulls

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Congratulations to all our athletes who competed this weekend.  Shawn, Penny, Joel, and Jenni on their 1st place finish in the Master’s division.    Josh, Brandy, Keith, and Sara 2nd place Scaled division.  Matt, Ray, Amanda, and Sarah 1st place Rx’d divsion.

“Luck is for people that think winning can happen on accident.  Sweat is for people that know it is a choice.”

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Sunday 10.12.14

Posted on 11. Oct, 2014 by in WOD2


Rest Day

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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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