Wednesday 3.19.14

Posted on 18. Mar, 2014 by in WOD2

5 rounds for time of:

400 M Run
21 Burpees

1) As many rounds and reps as possible alternating with a partner in 7 minutes of:

7 Toes to Bar

Get Your Sleep-CrossFit Invictus

“I am only one, but I am one. I cannot do everything, but I can do something. And I will not let what I cannot do interfere with what I can do.”~Edward Everett Hale

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Tuesday 3.18.14

Posted on 17. Mar, 2014 by in WOD2

Complete as many reps as possible in 20 minutes of the following ascending ladder rep scheme of:

1 Power Clean (205/140)
1 Muscle Up
2 Power Cleans (205/140)
2 Muscle Ups
3 Power Cleans (205/140)
3 Muscle Ups

Continue on through 4/4…5/5…6/6 and so forth.

Compare to 10.14.13

1) Clean (work to heavy single)

Building Behemoths: Part 1

“When he worked, he really worked.  But when he played, he really PLAYED.”~Dr. Suess

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Monday 3.17.14

Posted on 16. Mar, 2014 by in WOD2

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

200 M Run
10 Front Squats (135/95)
10 Handstand Push Ups

1) Back Squat 5-5-5-5-5

”Instead of giving my self reasons why I can’t, I give my self reasons why I will.”~Author Unkown

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Sunday 3.16.14

Posted on 15. Mar, 2014 by in WOD2

Rest Day

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Saturday 3.15.14

Posted on 14. Mar, 2014 by in WOD2

Every minute on the minute for 20 minutes:

Even minutes-200 M Run
Odd minutes-1 round of “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats

1) 4 rounds not for time of:

Max reps Bar Dips
35 Ab Mat Sit Ups

“Well done is better than well said.”~Benjamin Franklin

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Friday 3.14.14

Posted on 13. Mar, 2014 by in WOD2

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

10 Deadlifts (135/95)
15 Box Jumps (24/20)
15 Deadlifts (185/135)
15 Box Jumps (24/20)
20 Deadlifts (225/155)
15 Box Jumps (24/20)
25 Deadlifts (275/20)
15 Box Jumps (24/20)
30 Deadlifts (315/205)
15 Box Jumps (24/20)
35 Deadlifts (365/225)
15 Box Jumps (24/20)

1) 4 rounds not for time of:

7 Bench Press reps
10 Box Jumps (24/20)

14.3 Standards Here

Whatever you do, work at it with all your heart, as working for the Lord, not for human masters, since you know that you will receive an inheritance from the Lord as a reward. It is the Lord Christ you are serving.~Colossians 3:23-24

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Thursday 3.13.14

Posted on 12. Mar, 2014 by in WOD2

Teams of 2 complete:

With a 10 minute continuously running clock complete:

600 M Run (both partners)
Max Wall Balls (20/14) in the time remaining

Rest 2 minutes…

As many rounds and reps as possible in 10 minutes of:

100 Double Unders
15 Power Clean and Jerks (135/95)

Partition reps any way you choose with only one partner working at a time.

CrossFit Games Update: March 11, 2014-Video

CrossFit Games 14.2 Male Leader- Irving Hernandez-Video

CrossFit Games 14.2 Female Leader Camille Leblanc Bazinet-Video

The discipline you learn and character you build from setting and achieving a goal can be more valuable than the achievement of the goal itself.”~Bo Bennett

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Wednesday 3.12.14

Posted on 11. Mar, 2014 by in WOD2

15-12-9-12-15 reps for time of:

KB Swings (70/53)
Box Jumps (24/20)
Toes to Bar

Rx’d + Rest 5 minutes…

15 Muscle Ups for time

1) Deadlift 3 x 5

What Do My Shoulders Do When I Sleep?-Video

At 211 degrees…water is hot.  At 212 degrees…it boils… and with boiling water, comes steam…and steam can power a locomotive…and it’s that one extra degree that…MAKES ALL THE DIFFERENCE

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Tuesday 3.11.14

Posted on 10. Mar, 2014 by in WOD2

For time:

Run 1 Mile (MHS loop)
50 Push Ups (deload)
800  M Run (MMS)
25 Push Jerks (115/80)
400 M Run
25 Push Presses (115/80)
200 M Run
50 Push Ups (deload)

Rx’d + (135/95)

Pride goes before destruction, and a haughty spirit before a fall. It is better to be of a lowly spirit with the poor than to divide the spoil with the proud.~Proverbs 16:18-19

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Monday 3.10.14

Posted on 09. Mar, 2014 by in WOD2

Complete the following every 2 minutes for 20 minutes:

3 Power Cleans
5 Front Squats
7 Burpees

Post loads and fastest and slowest rounds to comments.

How CrossFit (and the Open) Connects Us All

Open WOD 14.2 will be made up the last 15 minutes of each session today.

“Once we accept our limits, we go beyond them.”~Albert Einstein

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