Monday 9.15.14

Posted on 14. Sep, 2014 by in WOD2

5 rounds for time of:

400 M Run
25 Wall Balls (20/14)

1) Back Squat 5-5-5-5-5 (climbing)

“When we are no longer able to change a situation, we are challenged to change ourselves.”~Victor Frankl

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Sunday 9.14.14

Posted on 13. Sep, 2014 by in WOD2

Rest Day

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Saturday 9.13.14

Posted on 12. Sep, 2014 by in WOD2

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

5 Power Clean and Jerks (135/95)
7 Toes to Bar
9 Box Jumps (24/20)

1) 1 Power Clean every 20 seconds for 8 minutes

CrossFitters Confess

-Mobility Clinic today, September 13th at 10:15am with Dustin Hall. This class will focus on the squat (glutes, hips, hamstrings, etc.) This will be a free class.

“Muscles are torn in the gym, fed in the kitchen, and built in the bed.”

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Friday 9.12.14

Posted on 11. Sep, 2014 by in WOD2

Teams of 3 or 4 complete the following:

3 rounds of:

Max Prowler Sprints 25 M in 3 minutes
Rest 2 minutes…
Max reps Bench Press (bodyweight/.75 bodyweight)
Rest 1 minute…

A new cycle begins every 9 minutes.

“FED UP”- Official Trailer On The Obesity Epidemic In America-Video

“Man is the only creature that refuses to be what he is.”~Albert Camus

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Thursday 9.11.14

Posted on 10. Sep, 2014 by in WOD2

For time:

10 Double Unders
10 Deadlifts (275/185)
20 Double Unders
8 Deadlifts (275/185)
40 Double Unders
6 Deadlifts (275/185)
60 Double Unders
4 Deadlifts (275/185)
80 Double Unders
2 Deadlifts (275/185)
100 Double Unders

Rx’d + (315/205)

1) 3 rounds not for time of:

10 Double KB Box Step Ups (5 each)
20 Banded Good Mornings
30 Ab Mat Sit Ups/20 GHD Sit Ups

Do You Remember 9/11/2001

-Mobility Clinic today, September 13th at 10:15am with Dustin Hall. This class will focus on the squat (glutes, hips, hamstrings, etc.)  This will be a free class.

“We have to learn to be our own best friends because we fall too easily into the trap of being our own worst enemies.”~Roderick Thorp

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Wednesday 9.10.14

Posted on 09. Sep, 2014 by in WOD2

Complete the following:

Starting at 0:00 minutes:

3 rounds for time of:

15 Overhead Squats (135/95)
12 Ring Dips

Starting at 10 minutes:

4 rounds for time of:

5 Power Snatches (135/95)
2 rounds of “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats

Starting at 21 minutes:

2 rounds for time of:

600 M Run
20 KB Swings

Kings Of Weightlifting With Kendrick Farris and Derrick Johnson-Video

Mat Fraser Snatches 315lb-Video

“People need to be reminded much more often than they need to be instructed.”~Samuel Johnson

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Tuesday 9.9.14

Posted on 08. Sep, 2014 by in WOD2

Teams of 3 complete:

15 minutes for max distance of:

200 M Run (relay style at MHS track)

Compare to 8.20.13

A man’s pride shall bring him low: but honor shall uphold the humble in spirit.~Proverbs 29:23

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Monday 9.8.14

Posted on 07. Sep, 2014 by in WOD2

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

100 Double Unders
30 Burpees
30 Front Squats (165/110)
30 Burpees
100 Double Unders
12 Muscle Ups

1) Every minute on the minute for 8 minutes complete:

4 Power Cleans
4 Push Jerks

Compare to HERE

“When people don’t know how to change something, they often start searching for a way to justify failure, rather than thinking about how they could try doing something different to make it work.~Richard Bandler

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Sunday 9.7.14

Posted on 06. Sep, 2014 by in WOD2

Rest Day

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Saturday 9.6.14

Posted on 05. Sep, 2014 by in WOD2

Teams of 3 complete the following:

As many rounds and reps as possible in 20 minutes of:

10 Rope Climbs
30 Push Jerks (135/95)
50 Burpee Box Jumps (24/20)

One partner Rows 300/270 M while the other 2 work.  Partners may only work one at a time at each movement.

Rx’d + (165/110)

“Of all the seasons, autumn offers the most to man and requires the least of him.”~Hal Borland

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