Saturday 5.23.15

Posted on 22. May, 2015 by in WOD2


Teams of 2 complete:

Alternate to complete as many rounds and reps in 5 minutes of each of the following:

-60′ Sled Pull
-1 Rope Climb
-10 DB One Arm Snatches (alternating)
-120′ Farmer’s Carry
-1 Keg Up and Over
Rest 1 minutes between movements.

1) Devote 10 minutes to one specific “Goat”

“Enjoy the little things, for one day you may look back and discover they were the big things.”

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Friday 5.22.15

Posted on 21. May, 2015 by in WOD2


Complete the following each for time:

Starting at 0:00 minutes:

30 Power Cleans (185/125)

Starting at 5:00 minutes:

Row for max Cals in 2 minutes

Starting at 10:00 minutes:

50 Burpees

Starting at 15:00 minutes:

75 Wall Balls (20/14)

“You are not in competition with anyone else but yourself.  Outdo your past, not other people.”

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Thursday 5.21.15

Posted on 20. May, 2015 by in WOD2


As many rounds and reps as possible in 9 minutes of:

5 Toes to Bar
7 Dips
9 Push Presses (115/80)

Rx’d + (135/95)

1) Shoulder Press 5 x 10 (across)

The Greatest Success Secret: Follow Your Passion-CrossFit Invictus


“A good friend is a connection to life-a tie to the past, a road to the future, the key to sanity in a totally insane world.”~Lois Wyse

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Wednesday 5.20.15

Posted on 19. May, 2015 by in WOD2


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

4 Stadium Runs (MHS)
12 KB Swings
12 Push Ups

What If It’s All Been A Big Fat Lie?-Gary Taubes-New York Times

Glycemic Index

Memorial Day Schedule:

We will only have one class on Monday, May 25th at 9:00am.

“Nutrition is the foundation of all we do.”

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Tuesday 5.19.15

Posted on 18. May, 2015 by in WOD2


21-15-9 reps for time of:

Power Snatches (95/65)
Lateral Burpees (over the bar)
Pull Ups

Compare to 7.1.13

1) Sumo Deadlift (work to heavy 7)

Avoiding Metabolic Derangement

“Forgiveness does not change the past, but it does enlarge the future.”~Paul Boese

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Monday 5.18.15

Posted on 17. May, 2015 by in WOD2


3 rounds for time of:

600 M Run
15 Front Squats (135/95)
50 Double Unders

Rx’d + (185/125)

1) 5 rounds not for time of:

12 Double KB Walking Lunges (front rack)
25 Ab Mat Sit Ups

Watch Archived Footage Of The CrossFit Games Regionals Week 1-Video

“If your workout isn’t hard enough, you aren’t going hard enough during your workout.”

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Sunday 5.17.15

Posted on 17. May, 2015 by in WOD2


Rest Day

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Saturday 5.16.15

Posted on 15. May, 2015 by in WOD2


“Team WOD”

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

Power Snatches (115/80)
Toes to Bar
Sumo Deadlift High Pulls (115/80)
100 M Run (relay style)
Rest 1 minute between movments

Rx’d + (135/95)

Congratulations to Jon and Julia Hall on the birth of Dylan Kate Hall!!!

View Live Coverage Of The CrossFit Games Regionals Live-Video

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 5.15.15

Posted on 14. May, 2015 by in WOD2


Max Double Unders in 2 minutes then…

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

KB Swings (53/35)
Push Press (95/65)

Rx’d +

KB Swings (70/53)
Push Press (115/80)

Post total double unders and time to comments.

Compare to 7,17.13

1) Bench Press 10-8-6-4-2

“Knowledge is haunted by the ghost of past opinion.”

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Thursday 5.14.15

Posted on 13. May, 2015 by in WOD2


For time:

Run 5k

The Zone Diet

“Character is higher than intellect.”~Ralph Waldo Emerson

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