Sunday 11.9.14

Posted on 08. Nov, 2014 by in WOD2

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Rest Day

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Saturday 11.8.14

Posted on 08. Nov, 2014 by in WOD2

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Complete as many reps as possible in 8 minutes of the following ascending ladder rep scheme of:

3 Power Cleans (135/95)
3 Calorie Row
6 Power Cleans (135/95)
6 Calorie Row
9 Power Cleans (135/95)
9 Calorie Row

Continue on through 12/12…15/15…18/18 and so forth.

1) Clean (work to heavy 2)

2) Every minute on the minute for 10 minutes:

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

“It’s not about being better than someone else, it’s about being better than you were the day before.”

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Friday 11.7.14

Posted on 06. Nov, 2014 by in WOD2

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“Team WOD”

Teams of 2 complete as many rounds and reps as possible in 4 minutes each alternating between each partner of:

Push Jerks (135/95)
Rope Climbs
Bar Dips
Hand Walk 40 feet (switch every 40 feet)
100 M Run (relay style)

Three Exercises I Wish I Would Have Started Sooner-Lift Big, Eat Big

“Even though you may not feel or look the part now, you must envision yourself in your ideal state. There is no such thing as perfection, only perfect effort. Through practicing a “perfect” version of ourselves mentally, we’ll slowly become that person in real life.”~Mark Devine

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Thursday 11.6.14

Posted on 05. Nov, 2014 by in WOD2

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3 rounds for time of:

600 M Run
12 Deadlifts (225/155)
21 Box Jumps (24/20)

 Compare to 6.24.14

1) 3 x 14 reps of Death March (14 total steps)

2) Devote 10 minutes to one specific “Goat”

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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Wednesday 11.5.14

Posted on 04. Nov, 2014 by in WOD2

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

5 Pull Ups
10 Push Ups
20 Double Unders

1) 4 rounds of:

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

Compare to HERE

Cortisol and Overtraining Syndrome: Why an Athlete Should Care

7 (Simple) Steps to Lose Fat, Practically Without Even Trying-Lift Like A Girl

“Our chief want is someone who will inspire us to be what we know we could be.”~Ralph Waldo Emerson

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Tuesday 11.4.14

Posted on 03. Nov, 2014 by in WOD2

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

5 Power Cleans (185/125)
15 Wall Balls (20/14)
200 M Run

1) 2 rounds of:

5 minutes to complete:

1-2-3-4-5 Back Squats @ 80% of a heavy single

Compare to HERE

Gatorade’s ‘War on Water’ Dampened by the New York State Attorney General

For a just man falleth seven times, and riseth up again: but the wicked shall fall into mischief.~Proverbs 24:16

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Monday 11.3.14

Posted on 02. Nov, 2014 by in WOD2

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4 rounds of:

Max reps Toes to Bar in 1 minute
then..
As many rounds and reps as possible in 3 minutes of:
8 Push Presses (115/80)
8 KB Swings
Rest 1 minute between rounds

1) Push Press 3-3-3-3-3 (climbing)

2) 3 x 60 second Plank Hold (forearms and toes (45/25)
Rest 1 minute between intervals

Get Out and Play Day-Snowbird Wilderness Outfitters-Bring you and the whole family for a great day at Snowbird Wilderness Outfitters Saturday, November 15th from 1-6ish. Cost is 20$ for any person over the age of 11. Lunch and dinner will be on your own.  The cost covers all activities and one hopper of paint balls. You can purchase extra hoppers as you choose but those will not be included in the cost.  

“A true athlete is someone who spends the extra hour in the gym.
Someone who pushes their self that much further.
Someone who refuses to give in to the pain.
Someone who works harder than anyone else when nobody is looking.”~Victoria Leann

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Sunday 11.2.14

Posted on 01. Nov, 2014 by in WOD2

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Rest Day

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Saturday 11.1.14

Posted on 31. Oct, 2014 by in WOD2

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

7 Right Arm KB Hang Clean and Press
7 Left Arm KB Hang Clean and Press
Row 15 Cals
15 Wall Balls (20/14)
100′ Sled Pull

 “Every day may not be good, but there’s something good in every day.”

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Friday 10.31.14

Posted on 30. Oct, 2014 by in WOD2

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

7 Power Snatches (95/65)
7 Burpees
7 Box Jump on and Overs (24/20)

Partners will alternate movements to complete each round. Partner 1 performs 7 Power Snatches…Partner 2 performs 7 Burpees..Partners 1 performs 7 Box Jump on and Overs (1 round complete).  Continue this pattern for 15 minutes.

Rx’d + (115/80)

“If there is no struggle, there is no progress.”~Frederick Douglass

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