Sunday 8.24.14

Posted on 23. Aug, 2014 by in WOD2

Rest Day

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Saturday 8.23.14

Posted on 22. Aug, 2014 by in WOD2

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

3 Stadium Runs (MHS)
12 KB Swings

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

4 Power Cleans (135.95)
4 Push Jerks (135/95)

Rx’d + (185/125)

“Striving for excellence motivates you; striving for perfection is demoralizing.”~Harriet Braiker

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Friday 8.22.14

Posted on 21. Aug, 2014 by in WOD2

10 rounds of:

Every minute on the minute complete:

Minute 1-5 Pull Ups/10 Push Ups
Minute 2-40 Double Unders

Rx’d +

Minute 1-7 Chest to Bar Pull Ups/14 Push Ups
Minute 2-50 Double Unders

“Tomorrow is fresh, with no mistakes in it. “~L.M. Montgomery

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Thursday 8.21.14

Posted on 20. Aug, 2014 by in WOD2

As many rounds and reps as possible in 7 minutes of:

3 Power Cleans (185/125)
7 Box Jumps (24/20)

Rx’d + (225/155)

1) Deadlift 3 x 3 (3 working sets)

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

5-10 Toes to Bar

Rogue Fitness at the CrossFit Games-Video

“Don’t wish it were easier, wish you were better.”~Jim Rohn

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Wednesday 8.20.14

Posted on 19. Aug, 2014 by in WOD2

Teams of 2 complete the following:

3 rounds of:

200 M Run
400 M Run
600 M Run

One partner runs while other partner rest.

Think It Is All About Strength..Try Some Mobility…Dmitry Klokov Warm up-Video

Front Squat Development with Pat Sherwood-Video

“Follow your passion, and success will follow you.”~Terri Guillemets

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Tuesday 8.19.14

Posted on 18. Aug, 2014 by in WOD2

5 rounds for time of:

5 Muscle Ups
10 Front Squats (165/110)

Rx’d + (205/140)

1) 5 rounds not for time of:

12 Double KB Walking Lunges (front rack)
12 GHD Sit Ups

Variance in Programming-CrossFit Invictus

“You can’t live a perfect day without doing something for someone who will never be able to repay you.”~John Wooden

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Monday 8.18.14

Posted on 17. Aug, 2014 by in WOD2

“Team WOD”

Teams of 2 complete as many rounds and reps as possible in 15 minutes of:

5 Power Snatches
7 Burpees

1) 4 rounds of:

Every 3 minutes complete:
Max reps Bench Press (bodyweight/.75 bodyweight)

Compare to HERE

Chris Spealler-Legendary-Video

Schedule:

With school and volleyball games starting soon, CrossFit Kids will be moving back to Mondays and Wednesdays beginning today at the same times.

“How am I going to live today in order to create the tomorrow I’m committed to?”~Anthony Robbins

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Sunday 8.17.14

Posted on 16. Aug, 2014 by in WOD2

Rest Day

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Saturday 8.16.14

Posted on 15. Aug, 2014 by in WOD2

3 rounds for time of:

Row 500 M
12 Deadlifts (bodyweight)
21 Box Jumps (20)

Rx’d +

Row 500 M
12 Deadlifts (225/155)
21 Box Jumps (20)

Compare to 10.5.13

1) 3 x 20 Banded Good Mornings

2) Devote 10 minutes to one skill

“Our lives are not determined by what happened to us, but how we react to what happens, not by what life brings us but by the attitude we bring to life. A positive attitude causes a chain reaction of positive thoughts, events, and outcomes. It is a catalyst, a spark that creates extraordinary results.”

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Friday 8.15.14

Posted on 14. Aug, 2014 by in WOD2

As many rounds and reps as possible in 11 minutes of :

5-10-15-20-25-30-35-reps of:

Wall Balls (20/14)
Perform 10 KB Swings (53/35) between each set

Reps do not have to be unbroken.  Continue on through 40…45.. and so forth.

Rx’d + (70/53)

CrossFit In The Holy Land-Video

“Those who say it can not be done, should not interrupt those doing it.”~George Bernard Shaw

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