Sunday 4.20.14

Posted on 19. Apr, 2014 by in WOD2

Rest Day

After the Sabbath, at dawn on the first day of the week, Mary Magdalene and the other Mary went to look at the tomb. There was a violent earthquake, for an angel of the Lord came down from heaven and, going to the tomb, rolled back the stone and sat on it. His appearance was like lightning, and his clothes were white as snow. The guards were so afraid of him that they shook and became like dead men.

The angel said to the women, “Do not be afraid, for I know that you are looking for Jesus, who was crucified. He is not here; he has risen, just as he said. Come and see the place where he lay. Then go quickly and tell his disciples: ‘He has risen from the dead and is going ahead of you into Galilee. There you will see him.’ Now I have told you.”

So the women hurried away from the tomb, afraid yet filled with joy, and ran to tell his disciples. Suddenly Jesus met them. “Greetings,” he said. They came to him, clasped his feet and worshiped him. Then Jesus said to them, “Do not be afraid. Go and tell my brothers to go to Galilee; there they will see me.” Matthew 28:1-10

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Saturday 4.19.14

Posted on 18. Apr, 2014 by in WOD2

For time:

1000 M Row
30 Deadlifts (225/155)
20 Burpee Box Jumps (24/20)

Compare to 11.8.13

1) Every minute on the minute for 10 minutes:

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

Share The True Story Of Easter With A Child

Now if we died with Christ, we believe that we will also live with him. For we know that since Christ was raised from the dead, he cannot die again; death no longer has mastery over him. The death he died, he died to sin once for all; but the life he lives, he lives to God. In the same way, count yourselves dead to sin but alive to God in Christ Jesus.~Romans 6:8-

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Friday 4.18.14

Posted on 17. Apr, 2014 by in WOD2

5 rounds for time of:

400 M Run
12 Thrusters (115/80)

Rx’d + (135/95)

1) Front Squat (work to heavy 5)

2014 Masters Qualifier Events

“Jesus said to her, ‘I am the resurrection and the life. He who believes in me will live, even though he dies; and whoever lives and believes in me will never die.’”~John 11:25-26

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Thursday 4.17.14

Posted on 16. Apr, 2014 by in WOD2

10-9-8-7-6-5-4-3-2-1 reps for time of:

Power Cleans (135/95)
Box Jumps (24/20)
Pull Ups

1) 4 rounds of:

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

Compare to HERE

CrossFit Games Update: April 15, 2014-Video

Come near to God and he will come near to you.~James 4:8

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Wednesday 4.16.14

Posted on 15. Apr, 2014 by in WOD2

“Deck of Cards”

Diamonds-KB Swings (53/35)
Spades-Toes to Bar
Hearts-Push Press (95/65)

Jokers-800 M Run or 100o M Row

Each team of two athletes will recieve on complete deck of playing cards for time. Each player will draw a card and perform the card number and the suit exercise and then draw another card. This will continue until the deck is completed. Face cards are worth 10 and Aces are worth 11

Rx’d +(135/95…70/53)

Schedule reminder-There will be no CrossFit Kids today.

“Sweat plus sacrifice equals success.”~Charles Finley

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Tuesday 4.15.14

Posted on 14. Apr, 2014 by in WOD2

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

15 Wall Balls (20/14)
30 Double Unders

1) Back Squat 4 x 7 (across)

“We learn something every day, and lots of times it’s that what we learned the day before was wrong.”~Bill Vaughan

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Monday 4.14.14

Posted on 13. Apr, 2014 by in WOD2


5 rounds for time of:

12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Rx’d + (185/125)

Compare to 4.5.13

1) Clean (work to heavy 2 must reset between each rep)

2) 3 x 12 DB Shoulder Press

Be completely humble and gentle; be patient, bearing with one another in love. Make every effort to keep the unity of the Spirit through the bond of peace.~Ephesians 4.2-3

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Sunday 4.13.14

Posted on 12. Apr, 2014 by in WOD2

Rest Day

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Saturday 4.12.14

Posted on 11. Apr, 2014 by in WOD2

3 person teams complete the following:

4 rounds for max reps as a team in 3 minutes of:

Prowler Sprint 25 M
Rest 3 minutes between rounds

1) 4 rounds of:

Max reps Pull Ups
200 Farmer’s Carry (as heavy as possible)

Rest 2 minutes

Post loads and total reps to comments.

Their work will be shown for what it is, because the day will bring it to light. It will be revealed with fire, and the fire will test the quality of each person’s work. If what has been built survives, the builder will receive a reward.~1 Corinthians 3:13-14

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Friday 4.11.14

Posted on 10. Apr, 2014 by in WOD2

Complete as many reps as possible in 9 minutes of the following rep scheme:

3 Power Snatches (95/65)
3 Box Jumps (24/20)

6 Power Snatches (95/65)
6 Box Jumps (24/20)

9 Power Snatches (95/65)
9 Box Jumps (24/20)

12 Power Snatches (95/65)
12 Box Jumps (24/20)

If you complete the round of 12, go on to 15.  If you complete 18, go on to 21, etc.

Rx’d + (115/80)

1) Every minute on the minute for 12 minutes complete:

Even minutes: 7 Bench Press reps
Odd minutes: 7 Front Squats (no racks)

The 10 Types Of Coaches and How To Spot Them

The Role Of The Bench Press In Strength Training-Bill Starr

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

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