Sunday 11.23.14

Posted on 22. Nov, 2014 by in WOD2


Rest Day

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Saturday 11.22.14

Posted on 21. Nov, 2014 by in WOD2


For time:

Run 1 Mile (MHS Loop)
Row 1000 M
50 Double Unders

Bulking In A Bind-CrossFit Football

“Man cannot discover new oceans unless he has the courage to lose sight of the shore.”~Andre Gide

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Friday 11.21.14

Posted on 21. Nov, 2014 by in WOD2


For time:

10 Shoulder Presses (115/80)
15 Front Squats (115/80)
20 Push Presses (115/80)
25 Overhead Squats (115/80)
30 Push Jerks (115/80)
35 Thrusters (115/80)

Rx’d+ (135/95)

Complete 4 burpees every minute on the minute before moving onto the barbell.  The workout begins with 4 burpees.

1) 2 rounds of:

5 minutes to complete:

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

Compare and add load to HERE

“Even when you’ve played the game of your life, it’s the feeling of teamwork that you’ll remember. You’ll forget the plays, the shots, and the scores, but you’ll never forget your teammates.”~Deborah Palmore

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Thursday 11.20.14

Posted on 19. Nov, 2014 by in WOD2


Teams of 3 complete the following:

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

30 Deadlifts (275/185)
40 Chest to Bar Pull Ups
50 Box Jumps (24/20)

One partner Rows 300/270 M or Runs 300 M Shuttle (200 M + 100 M) while the other 2 work. You must alternate row/run.  Partners may only work one at a time at each movement.

Hand Tape (in less than 2 minutes)-Video

Thanksgiving Schedule:

-Wednesday, November 26th-Regular Adult Schedule with NO CrossFit Kids
-Thursday, November 27th-Closed
-Friday, November 28th-No Morning Classes…Regular Schedule 4:30 and 5:30
-Saturday, November 29th-Regular Schedule

“Far better is it to dare mighty things, to win glorius triumphs, even though checkered by failure… than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat.”~Theodore Roosevelt

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Wednesday 11.19.14

Posted on 18. Nov, 2014 by in WOD2


5 rounds each for time of:

Every 3 minutes complete:

10 Burpees
20 KB Swings

1) DB Bench Press 5 x 8-12 reps

2) Complete 50 Strict Bar Dips not for time

Can Exercise Make You Smarter?-Fox News

“The greatest pleasure in life is doing what people say you cannot do.”~Walter Bagehot

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Tuesday 11.18.14

Posted on 17. Nov, 2014 by in WOD2


For time:

15 Front Squats (155/105)
100 Double Unders
12 Front Squats (155/105)
100 Double Unders
9 Front Squats (155/105)

100 Double Unders
6 Front Squats (155/105)

Rx’d + (205/140)

1) Hang Clean (work to heavy single)

2) 3 x 15 GHD Sit Ups

The Foundation Is Nutrition-Video

Is Drinking Soda The New Smoking?-CBS News

“Time, which changes people, does not alter the image we have retained of them.”~Marcel Proust

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Monday 11.17.14

Posted on 16. Nov, 2014 by in WOD2


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

2 Power Clean and Jerks (135/95)
2 Box Jump on and Overs (24/20)
4 Power Clean and Jerks (135/95)
4 Box Jump on and Overs (24/20)
6 Power Clean and Jerks (135/95)
6 Box Jump on and Overs (24/20)

Continue on through 8/8…10/10…12/12 and so forth.

1)  4 rounds not for time of:

8-12 Seated DB Shoulder Presses
10 Supine Bar Rows (20)

Max reps Unbroken Plyo Push Ups (chest touches plate)

“Time you enjoy wasting, was not wasted.”~John Lennon

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Sunday 11.16.14

Posted on 15. Nov, 2014 by in WOD2


Rest Day

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Saturday 11.15.14

Posted on 14. Nov, 2014 by in WOD2


Teams of 2 complete as many rounds and reps as possible alternating in 14 minutes of:

Row (15/12 Cals)
12 DB One Arm Snatches (50/35…alternating)
12 Push Presses (115/80)

Partners will alternate movements to complete each round. Partner Rows (cals)…Partner 2 performs 12 DB One Arm Snatches…Partners 1 performs 12 Push Presses (1 round complete). Continue this pattern for 14 minutes.

Rx’d + (70/50)

1) Teams of 2 complete as a team:

100 Partner Sit Ups

Snowbird Wilderness Outfitters trip will be cancelled for today due to lack of participants. 

Test Your Mental Fortitude With Wall Balls!-CrossFit Invictus

Get rid of all bitterness, rage and anger, brawling and slander, along with every form of malice.   Be kind and compassionate to one another, forgiving each other, just as in Christ God forgave you~Ephesians 4:31-32

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Friday 11.14.14

Posted on 13. Nov, 2014 by in WOD2


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

5 Power Cleans (165/110)
12 Wall Balls (20/14)
3 Muscle Ups

Rx’d + (205/140)

1) Back Squat (find a 10 rep max)

Compare and add loads to HERE

“Live your life in couplets and triplets.  Go heavy at least once a week.  Every now and then go long.  Eat real food.  Work hard.  Rest when you need to.  Laugh a lot.  Get out of the gym.  Shut your phone off.  Enjoy life.”~Pat Sherwood

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