Saturday 10.25.14

Posted on 24. Oct, 2014 by in WOD2

DSC_3042

For time:

Row 500 M
25 KB Swings (53/35)
Row 500 M
15 KB Swings (53/35)

1) As many rounds and reps as possible in 8 minutes of the following ascending ladder:

1 Strict Pull Up
2 Push Ups (deload)
2 Strict Pull Ups
4 Push Ups (deload)
3 Strict Pull Ups
6 Push Ups (deload)
4 Strict Pull Ups
8 Push Ups (deload)

Continue on to 5/10…6/12…7/14 and so forth.

2) Devote 10 minutes to one skill

“You can discover more about a person in an hour of play than in a year of conversation.”~Plato

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Friday 10.24.14

Posted on 23. Oct, 2014 by in WOD2

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As many rounds and reps as possible in 10 minutes of the following rep scheme of:

1 Power Snatch (115/80)
30 Double Unders
2 Power Snatches (115/80)
30 Double Unders
3 Power Snatches (115/80)
30 Double Unders
4 Power Snatches (115/80)
30 Double Unders
5 Power Snatches (115/80)
30 Double Unders

Continue through 6/30…7/30…8/30 and so forth.

Rx’d + (135/95)

“If you complain about the world moving too fast, slow down.”~Mike Dolan

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Thursday 10.23.14

Posted on 22. Oct, 2014 by in WOD2

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7 rounds of:

Minute 1-8 Bench Press reps + 10 Bounding Hurdle Jumps
Minute 2-2/3 Rope Climbs
Minute 3-15 Wall Balls (20/14)

Avoiding Metabolic Derangement

“If you don’t have time to do it right, when will you have time to do it over?”~John Wooden

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Wednesday 10.22.14

Posted on 21. Oct, 2014 by in WOD2

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For time:

Run 1 mile (MHS loop)
10 rounds of “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
Run 1 mile (MHS reverse loop)

Rx’d + 10 rounds of “Nate”
2 Muscle Ups
4 Handstand Push Ups
8 KB Swings (70/53)

6 Mistakes For CrossFit Beginners To Avoid-The Box Magazine

“Stubbornness does have its helpful features.  You always know what you are going to be thinking tomorrow.”~Glen Beaman

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Tuesday 10.21.14

Posted on 20. Oct, 2014 by in WOD2

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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

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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)

7 Tips on Ruling Your Diet-CrossFit Invictus

“The trouble with our times is that the future is not what it used to be.”~Paul Valery

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Sunday 10.19.14

Posted on 18. Oct, 2014 by in WOD2

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Rest Day

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Saturday 10.18.14

Posted on 17. Oct, 2014 by in WOD2

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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

Miranda

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.

CrossFit As A Sport vs. CrossFit As A Training Method?

“I also don’t want competitors to … influence the general population (as to) what you need to do to get fit.”~Pat Sherwood

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Thursday 10.16.14

Posted on 15. Oct, 2014 by in WOD2

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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)

Are One Of These 5 Things Keeping You From Reaching Your Goals?-CrossFit Invictus

“Good habits are just as addictive as bad habits, but much more rewarding in the end.”

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