Tuesday 5.5.15

Posted on 04. May, 2015 by in WOD2


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

Power Cleans (155/105)
Pull Ups

1) Complete 1 Power Clean every 30 seconds for 8 minutes

2) 4 x 10 GHD Sit Ups

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.  Keep intake to levels that will support exercise but not body fat.  Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, paralettes, flips, splits, and holds.  Bike, run, swim, row, etc, hard and fast.  Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.  Routine is the enemy.  Keep workouts short and intense. Regularly learn and play new sports.”

Post your Comment (13)

Monday 5.4.14

Posted on 03. May, 2015 by in WOD2


For time:

25 KB Swings (53/35)
25 KB Goblet Squat (53/35)
800 M Run (MMS)
25 KB Swings (53/35)
25 KB Goblet Squat (53/35)
800 M Run (MMS)
25 KB Swings (53/35)
25 KB Goblet Squat (53/35)

1) Back Squat (find 7 rep max)

Compare and add load to 4.15.15

Friends listen to what you say.  Best friends listen to what you don’t say.”

Post your Comment (16)

Sunday 5.3.15

Posted on 03. May, 2015 by in WOD2


Rest Day

Post your Comment (0)

Saturday 5.2.15

Posted on 01. May, 2015 by in WOD2

river ruckus 3

As many reps as possible in 9 minutes of:

500 M Row
40 One Arm DB Snatches (50/35 alternating)
20 Front Squats (155/105)
As many Muscle Ups as possible in the time remaining

Rx’d + (70/50…185/125)

1) 3 rounds not for time of:

8 DB One Arm Rows (each)
12 Evil Wheels
1 set of 12 reps of Banded Delt Complex

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

Post your Comment (2)

Friday 5.1.15

Posted on 30. Apr, 2015 by in WOD2

River Ruckus 1

As many rounds and reps as possible in 7 minutes of:

3 Bench Press reps (bodyweight/.75 bodyweight)
5 Deadlifts (1.5 bodyweight/1.25 bodyweight)

Rest 2 minutes…

As many rounds an reps as possible in 7 minutes of:

7 Box Jumps (24/20)
10 True Push Ups

Rest 2 minutes…

600 M Run

“The best kind of friend is the one you could sit on a porch with, never saying a word, and walk away feeling like that was the best conversation you’ve had.”

Post your Comment (2)

Thursday 4.30.15

Posted on 29. Apr, 2015 by in WOD2


For time:

Run 1 Mile (MHS loop)
50 KB Swings (53/35)
50 Burpees

1) Teams of 3 complete:

As many rounds and reps as possible alternating in 7 minutes of:

7 Toes to Bar

“Don’t find fault, find a remedy”~Henry Ford

Post your Comment (12)

Wednesday 4.29.15

Posted on 28. Apr, 2015 by in WOD2


4 rounds for time of:

15 Overhead Squats (95/65)
50 Double Unders
10 Chest to Bar Pull Ups

Rx’d + (135/95)

1) Front Squat (work to heavy 5)

“You and your opponent want the same thing.  The only thing that matters is who works the hardest for it.”~Someone who paid the price

Post your Comment (12)

Tuesday 4.28.15

Posted on 27. Apr, 2015 by in WOD2


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

5 Power Cleans (155/105)
7 Ring Dips

Rx’d + (185/125)

1) Clean and Jerk 2-2-2-2-2 (climbing)

2) Teams of 2 complete:

Max Partner Ab Mat Sit Ups in 4 minutes

And in fact, you do love all of God’s family throughout Macedonia.  Yet we urge you, brothers and sisters, to do so more and more,and to make it your ambition to lead a quiet life:  You should mind your own business and work with your hands, just as we told you, so that your daily life may win the respect of outsiders and so that you will not be dependent on anybody.~1 Thessalonians 4:10-12

Post your Comment (11)

Monday 4.27.15

Posted on 26. Apr, 2015 by in WOD2

River Ruckus

3 or 4 person teams complete the following:

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

Prowler Sprint 25 M
Rest 3 minutes between rounds

Congratulations to Heath Curtis, Brooks Brown, Keith Wood, Keith Payne, Matt Wood, Josh Farmer, Kayla Farmer, Leighton Brown, Shawn Johnson, Allison Laney, Brandy Farmer, Nikol Watson, Cory Farmer, Josh Sullivan, Sara Wilson, Jenni Irwin, Kyle Bernier, Penny Johnson, and Joel Irwin on their performance this weekend at River Ruckus in Asheville!!!

“Perseverance is the hard work you do after you get tired of doing the hard work you already did.”

Post your Comment (6)

Sunday 4.26.15

Posted on 25. Apr, 2015 by in WOD2


Rest Day

Post your Comment (0)
Page 1 of 12312345...102030...Last »
скачать справочник телефонов уральска cell phone monitoring software 3250 sms spy pro 4pda Мнение сбоку Геймер sitemap