Saturday 4.25.15

Posted on 24. Apr, 2015 by in WOD2


3 rounds for time of:

Row 30/20 Cals
15 Deadlifts (225/155)
30 Wall Balls (20/14)

1) Every minute on the minute for 12 minutes:

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

“I wouldn’t say it’s not hard, but why wouldn’t it be?  All important things are hard.”~Toni Morrison

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Friday 4.24.15

Posted on 23. Apr, 2015 by in WOD2


3 rounds for time of:

25 KB Swings (53/35)
25 Box Jump on and Overs (24/20)
600 M Run

Rx’d + (70/53)

Compare to 1.14.14

1) KB Bench Press 4 x 12

2) Tabata 6 x 20 x 10 True Push Ups

“Unless you’re willing to have a go, fail miserably, and have another go, success won’t happen.” ~Phillip Adams

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Thursday 4.23.15

Posted on 22. Apr, 2015 by in WOD2


Teams of 2 complete the following:

As many rounds and reps as possible in 17 minutes of:

10 Rope Climbs
20 Power Snatches (135/95)
30 Burpees

Reps may be partitioned any way.  Only one partner may be working at a time to accomplish reps.

In the same way, let your light shine before others, that they may see your good deeds and glorify your Father in heaven.~Matthew 5:16

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Wednesday 4.22.15

Posted on 21. Apr, 2015 by in WOD2


“Nasty Girls“

3 rounds for time of:

50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)

1) Complete the following not for time:

Front Squat 3 x 5 (across)

The Story Of The Open-Video

Sport Specific Training With Chuck Carswell-Video

“Cardio-respiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination: you’re as good as your weakest link”~Greg Glassman

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Tuesday 4.21.15

Posted on 20. Apr, 2015 by in WOD2


7 rounds of:

Run 400 meters (MHS Track)
Rest 90 seconds

Post total time to comments not including 7th interval rest.

“A wise man can learn more from a foolish question than a fool can learn from a wise answer.”~Bruce Lee

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Monday 4.21.15

Posted on 20. Apr, 2015 by in WOD2


As many rounds and reps as possible in 9 minutes of:

5 Push Presses (115/80)
10 Deadlifts (115/80)
25 Double Unders

1) Complete the following:

-Perform 5 Power Cleans every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 3 Power Cleans every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 1 Power Clean every 30 seconds for 4 minutes

“The fun of being alive is realizing that you have a talent and you can use it every day, so it grows stronger.”~Lou Centlivre

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Sunday 4.19.15

Posted on 18. Apr, 2015 by in WOD2


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Saturday 4.18.15

Posted on 17. Apr, 2015 by in WOD2


2 rounds for time of:

800 M Run (MMS)
20 Power Snatches (115/80)

Rx’d + (135/95)

1) 3 rounds not for time of:

Max reps Handstand Push Ups
Max reps Strict Bar Dips
Rest as needed between sets

For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.~1 Timothy 4:8

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Friday 4.17.15

Posted on 16. Apr, 2015 by in WOD2


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

5 Burpee Bar Muscle Ups
7 Hang Power Cleans (155/105)
9 Box Jumps (24/20)

1) Alternating with a partner complete max reps in 6 minutes of:

Plyo Push Ups

But the Lord said to Samuel, “Do not consider his appearance or his height, for I have rejected him. The Lord does not look at the things people look at. People look at the outward appearance, but the Lord looks at the heart.~ 1 Samuel 16:7

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Thursday 4.16.15

Posted on 15. Apr, 2015 by in WOD2


21-15-9 reps for time of:

Deadlift (225/155)
Complete a 400 M Run after each set

Rx’d + (275/185)

1) Tabata 8 x 20 x 10

Bench Isometric Hollow Hold
Ab Mat Sit Ups

So don’t worry about tomorrow, for tomorrow will bring its own worries.  Today’s trouble is enough for today.~Matthew 6:34

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