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Saturday 6.25.16

Posted on 24. Jun, 2016 by in WOD2


“Tabata These”

Row (cals)
DB Push Presses (45/30)

Deadlifts (185/125)
Ab Mat Sit Ups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

1) Every minute on the minute for 10 minutes:

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

“Procrastination is one of the most common and deadliest of diseases and its toll on success and happiness is heavy.”~Wayne Gretzky

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Friday 6.24.16

Posted on 23. Jun, 2016 by in WOD2


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

100 Wall Balls (20/14)
400 M Run
20 Muscle Ups

“The trouble with not having a goal is that you can spend your life running up and down the field and never score.” ~Bill Copeland

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Thursday 6.23.16

Posted on 22. Jun, 2016 by in WOD2


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

40 Box Jumps (24/20)
30 Snatches (75/45)
30 Box Jumps (24/20)
30 Snatches (135/75)
20 Box Jumps (24/20)
30 Snatches (165/100)
10 Box Jumps (24/20)
As many reps as possible in time remaining of Snatches (210/120)

“What good is the warmth of summer, without the cold of winter to give it sweetness.”~John Steinbeck

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Wednesday 6.22.16

Posted on 21. Jun, 2016 by in WOD2


5 rounds each for time of:

Every 4 minutes complete:

600 M Run (1 lap around complex)
12 Toes to Bar

Post fastest and slowest times to comments.

1) 7 rounds of:

Plank Hold 40 seconds/20 seconds rest

“Enjoy the little things, for one day you may look back and realize they were the big things.”~Robert Brault

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Tuesday 6.21.16

Posted on 20. Jun, 2016 by in WOD2


20-15-10 reps for time of:

Push Press (115/80)
Chest To Bar Pull Ups
Ring Dips

Rx’d + (135/95)

1) 3 rounds not for time of:

Max reps Strict Handstand Push Ups
20 GHD Sit Ups

”Every individual has a place to fill in the world and is important in some respect whether he chooses to be so or not.”~Nathaniel Hawthorne

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Monday 6.20.16

Posted on 19. Jun, 2016 by in WOD2


As many rounds and reps as possible in 8 minutes of:

5 Squat Cleans (185/125)
10 Push Ups (deload)

25 Double Unders

1) 2 rounds of:

5 minutes to complete:

1-2-3-4-5 Back Squats (must rack between each set)

“Work in silence, let your success be your noise.”

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Sunday 6.19.16

Posted on 19. Jun, 2016 by in WOD2


Rest Day

Happy Father’s Day!!

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Saturday 6.18.16

Posted on 17. Jun, 2016 by in Uncategorized, WOD2


Teams of 2 complete the following:

2 rounds of:

Complete each as a team with a 5 minute continuously running clock:

Row 500 M (each for time)
Max Bench Press reps (185/105 as a team)
Max Tire Flips (as a team)
Rest 3 minutes between rounds

1) Devote 10 minutes to one specific skill

“Making the decision to have a child is momentous.  It is to decide forever to have your heart go walking around outside your body.”~Elizabeth Stone

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Friday 6.17.16

Posted on 16. Jun, 2016 by in WOD2


3 or 4 person teams complete the following:

4 rounds for max reps as a team in 3 minutes of:

Prowler Sprint 25 M
Rest 3 minutes between rounds

“Everything we possess that is not necessary for life or happiness becomes a burden, and scarcely a day passes that we do not add to it.”~Robert Brault

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Thursday 6.16.16

Posted on 15. Jun, 2016 by in WOD2


Complete the following:

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

5 Deadlifts (225/155)
5 Bar Facing Burpees
Rest 1 minute

Max Double Unders in 3 minutes
Rest 1 minute

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

5 Deadlifts (225/155)
5 Bar Facing Burpees

Compare to 1.20.16

1) 4 rounds not for time of:

60 second Plank Hold
60′ Sled Pull
60′ Reverse Sled Pull

“Those that say you can’t take it with you never saw a car packed for a vacation trip.”

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