Wednesday 9.17.14

Posted on 16. Sep, 2014 by in WOD2

2 rounds of:

Every minute on the minute complete:

Minute 1-25 KB Swings
Minute 2-Max reps Burpees
Minute 3-25 KB Swings
Minute 4-Max reps True Push Ups
Minute 5-25 KB Swings
Minute 6-Plank Hold (60 seconds)
Rest 2 minutes between rounds

1) Bench Press 10-8-6-4-2 (climbing)

The 12 Most Powerful Athletes-T-Nation

What You Should Know About Artificial Sweeteners And Sugar Substitutes-CrossFit Invictus

“Don’t wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.”~Mark Victor Hansen

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Tuesday 9.16.14

Posted on 15. Sep, 2014 by in WOD2

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

5 Power Snatches (115/80)
10 Pull Ups
30 Double Unders

Rx’d + (165/110)…Chest to Bar Pull Ups

2) 3 rounds not for time of:

8 DB One Arm Rows (each)
12 Evil Wheels
1 set of 12 reps of Banded Delt Complex

Fitness Through Sports?-CrossFit Journal

“Discipline is remembering what you want.”~David Campbell

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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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