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Monday 5.16.16

Posted on 15. May, 2016 by in WOD2

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Complete the following with a 14 minute continuously running clock:

800 M Run (MMS)
As many rounds and reps as possible in the time remaining of:

8 Overhead Squats (95/65)
8 Box Jumps (24/20)
8 Toes to Bar

Rx’d + (135/95)

Compare to 2.24.13

1) Front Squat (work to heavy 5)

“My father gave me the greatest gift anyone could give another person, he believed in me.”~Jim Valvano

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Sunday 5.15.16

Posted on 14. May, 2016 by in WOD2

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Rest Day

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Saturday 5.14.16

Posted on 13. May, 2016 by in WOD2

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As many reps as possible in 10 minutes of:

500 M Row
30 Power Snatches (135/95)
Max Muscle Ups in the time remaining

Compare to 12.10.11

1) Every minute on the minute for 12 minutes complete:

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

The things we hate about ourselves aren’t more real than things we like about ourselves. “~Ellen Goodman

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Friday 5.13.16

Posted on 12. May, 2016 by in WOD2

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7 rounds of:

Every minute on the minute complete:

Minute 1-200 M Run
Minute 2-15 KB Swings (53/35)
Minute 3-15 Push Presses (115/80)

Rx’d + (70/53…135/95)

We will host a Nutrition Q & A tonight immediately following the 5:30 session.

“It’s where we go, and what we do when we get there, that tells us who we are.”~Joyce Carol Oates

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Thursday 5.12.16

Posted on 11. May, 2016 by in WOD2

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With a 20 minute continuously running clock complete:

Beginning on a 4 minute clock, complete as many reps as possible of:

25 Push Ups (deload)
10 Wall Balls (20/14)
50 Double Unders

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 Push Ups (deload)
20 Wall Balls (20/14)
50 Double Unders

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 Push Ups (deload)
30 Wall Balls (20/14)
50 Double Unders

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 Push Ups (deload)
40 Wall Balls (20/14)
50 Double Unders

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 Push Ups (deload)
50 Wall Balls (20/14)
50 Double Unders

“A nail is driven out by another nail.  Habit is overcome by habit.”

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Wednesday 5.11.16

Posted on 10. May, 2016 by in WOD2

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15-12-9-6-3 reps for time of:

Power Clean and Jerks (155/105)
Bar Facing Burpees

Rx’d + (185/125)

1) Max Rope Climbs in 4 minutes

We will host a Nutrtion Q & A this Friday immediately following the 5:30 session.

“Beware the barrenness of a busy life.”~Socrates

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Tuesday 5.10.16

Posted on 09. May, 2016 by in WOD2

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2 rounds for time of:

800 M Run (MMS)
20 Thrusters (95/65)
20 Chest to Bar Pull Ups

Rx’d + (135/95)

1) 3 x 4 Front Squats + 8 Back Squats (climbing)

“If you are patient in a moment of anger, you will escape one hundred days of sorrow.”~Chinese proverb

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Monday 5.9.16

Posted on 08. May, 2016 by in WOD2

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Complete as many reps as possible in 10 minutes of the following ascending ladder rep scheme of:

1 Power Snatch (115/80)
1 Box Jump (24/20)
2 Power Snatches (115/80)
2 Box Jumps (24/20)
3 Power Snatches (115/80)
3 Box Jumps (24/20)

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

Rx’d + (155/105)

1) Sumo Deadlift 3 x 5 (across)

2) 3 x 15 GHD Sit Ups

Kick off your summer by joining us in the Spring Into Summer Nutrition Challenge!!!

“Don’t be distracted by criticism.  Remember-the only taste of success some people have is when they take a bite out of you.”~Zig Ziglar

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Sunday 5.8.16

Posted on 08. May, 2016 by in WOD2

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Rest Day

Happy Mother’s Day!!!

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Saturday 5.7.16

Posted on 06. May, 2016 by in WOD2

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

30 Strict Ring Dips
40 Toes to Bar
50 One Arm DB Snatches (70/50)
60 Push Jerks (135/95)

Only one partner working at a time during movements to accomplish total reps as a team.

1) Every minute on the minute for 12 minutes complete:

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

“Mothers hold their children’s hands for a short while, but their hearts forever.”

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