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WOD2

Saturday 2.6.16

Posted on 05. Feb, 2016 by in WOD2

Work

2 rounds each for time of:

Row 1000 M
Rest 10 minutes between rounds

Compare to 9.25.14

1) Every minute on the minute for 12 minutes:

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

“It’s not the work that’s hard, it’s the discipline.  It is the other 23 hours of the day outside the gym that make the difference.”

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Friday 2.5.16

Posted on 04. Feb, 2016 by in WOD2

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21-18-15-12-9-6-3 reps for time of:

KB Swings (70/53)
Box Jumps (24/20)
Toes to Bar

1) Every 20 seconds  for 8 minutes complete:

1 Power Clean

“Believe in yourself!  Have faith in your abilities!  Without a humble but reasonable confidence in your own powers you cannot be successful or happy.”

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Thursday 2.4.16

Posted on 03. Feb, 2016 by in WOD2

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

DB Push Presses
Overhead Walking Lunges (45/25 switch every 40 feet)
Wall Balls (20/14)
Hand Walk 40 feet (switch every 40 feet)
100 M Run (relay style)

Rest 1 minute between movements.

1) Back Squat (7 rep max)

Compare Back Squat and add loads to HERE

“We cannot direct the wind but we can adjust the sails”

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Wednesday 2.3.16

Posted on 02. Feb, 2016 by in WOD2

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

10 Burpees
20 Double Unders
10 Pull Ups

1) Every 2 minutes for 12 minutes complete:

5 Deadlifts
5 High Box Jumps

Road to the Games: Katrin and Ben-Video

“Every day is a new opportunity to be grateful, and enjoy the world, and improve it—in our own little ways.”~Terri Guillemets

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Tuesday 2.2.16

Posted on 01. Feb, 2016 by in WOD2

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Teams of 3 or 4 complete the following:

4 rounds of:

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

A new cycle begins every 8 minutes

“Excellence is the gradual result of always striving to do better.”

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Monday 2.1.16

Posted on 31. Jan, 2016 by in WOD2

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3 rounds of:

Complete the following with a 3 minute running clock:

9 Power Snatches (115/80)
15 Power Cleans (115/80)
21 Push Jerks (115/80)
As many Front Squats (115/80) as possible in the time remaining
Rest 3 minutes between each round

Rx’d + (135/95)

1) 800 M Run (MMS) for time

Our next Foundations class will be Tuesday, February 2nd at 6:00pm. 

“Pain gives you the memory of things you shouldn’t do.”~Craig D. Slovak

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Sunday 1.31.16

Posted on 30. Jan, 2016 by in WOD2

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Rest Day

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Saturday 1.30.16

Posted on 29. Jan, 2016 by in WOD2

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3 rounds for time of:

200 M Run
10 Push Jerks (155/105)
1 Legless Rope Climb
10 Strict Ring Dips
1 Legless Rope Climb

1) Every minute on the minute for 12 minutes:

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

The Legless Rope Climb-Video

“Life is not happening to you.  Life is responding to you”

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Friday 1.29.16

Posted on 28. Jan, 2016 by in WOD2

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Teams of 2 complete the following:

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean (135/95)
2 Power Cleans (135/95)
3 Power Cleans (135/95)
4 Power Cleans (135/95)
5 Power Cleans (135/95)
Rest 1 minute…

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean (155/105)
2 Power Cleans (155/105)
3 Power Cleans (155/105)
Rest 1 minute…

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean (185/125)

Rx’d + (185/125…225/155…255/170)

Reps do not have to be unbroken but the reps must be completed before partner can begin.  For example, partner A performs 1 rep…partner B performs 1 rep…then partner A performs 2 reps…partner B performs 2 reps…and so forth as you rotate through rep scheme.  Begin rep scheme again after completion of round one.

Compare to 7.10.15

1) 5 rounds not for time of:

Max Strict Chin Ups

“Respect is earned.  Honesty is appreciated.  Trust is gained.  Loyalty is returned.”

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Thursday 1.28.16

Posted on 27. Jan, 2016 by in WOD2

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Teams of 2 complete:

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

50 True Push Ups
40 KB Swings

30 Wall Balls (20/14)
20 Burpees

Partition reps any way you choose with only one partner working at a time.

Today is “Bring a Friend Day”!!!

“Our most difficult task as a friend is to offer understanding when we don’t understand.”~Robert Brault

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