WOD2

Thursday 10.2.14

Posted on 01. Oct, 2014 by in WOD2

“Fight Gone Bad”

3 rounds for reps in 1 minute each of:

Wall Balls (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (24/20…no games standards)
Push Presses (75/55)
Row (Cals)
Rest 1 minute

In “Fight Gone Bad” you move from each of five stations after max reps in 1 minute.  The clock does not reset or stop between exercises.

Compare to 10.15.12

Why “Fight Gone Bad?”-Video

“The second half of a man’s life is made up of nothing but the habits he has acquired during the first half.”~Feodor Dostoevski

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Wednesday 10.1.14

Posted on 30. Sep, 2014 by in WOD2

4 rounds for time of:

600 M Run
200 M Farmer’s Carry

1) Tabata 6 x 20 x 10

KB Ab Twists
Ab Mat Sit Ups
Hollow Isometric Hold

CrossFit Day With The Oakland A’s -Video

Move, Lift, and Sprint!

Why People Fail On The Paleo Diet

Schedule Change:

Effective October 1st, the Lunchtime Express Session will move to Thursday’s and Friday’s only. 

“Don’t judge each day by the harvest you reap, but by the seeds you plant.”~Robert Louis Stevenson

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Tuesday 9.30.14

Posted on 29. Sep, 2014 by in WOD2

Complete as many reps as possible in 7 minutes of the following ascending ladder rep scheme of:

2 Deadlifts (225/155)
2 Strict Handstand Push Ups
4 Deadlifts (225/155)
4 Strict Handstand Push Ups
6 Deadlifts (225/155)
6 Strict Handstand Push Ups

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

Rest 3 minutes…

Complete as many reps as possible in 7 minutes of the following ascending ladder rep scheme of:

2 Power Cleans (155/105)
2 Strict Ring Dips
4 Power Cleans (155/105)
4 Strict Ring Dips
6 Power Cleans (155/105)
6 Strict Ring Dips

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

1) Close Grip Bench Press 5 x 7

What A V-Up Should Really Look Like-Video

Are Refined Carbohydrates Addictive

“Start where you are. Use what you have. Do what you can.”~Arthur Ashe

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Monday 9.29.14

Posted on 28. Sep, 2014 by in WOD2

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

21-15-9 reps of:

Thrusters (95/65)
Pull Ups

Compare to 11.11.13

1) Front Squat (work to heavy 5)

“You want me to do something… tell me I can’t do it.”~Maya Angelou

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Sunday 9.28.14

Posted on 27. Sep, 2014 by in WOD2

Rest Day

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Saturday 9.27.14

Posted on 26. Sep, 2014 by in WOD2

Teams of 2 each complete the following for time:

30-20-10 reps of:

Push Presses (115/80)
KB Swings (70/53)
Box Jumps (24/20)
Burpees
Row (cals)

Each partner will complete there set while the other partner rest.

1) As many Turkish Get Ups as possible in 8 minutes

What Is the National Pro Grid League?

Mobility Clinic today,  Saturday, September 27th at 10:15am with Dustin Hall. This class will focus on the shoulder mobility. This will be a free class.

“Never doubt that a small group of thoughtful, committed people can change the world. Indeed, it is the only thing that ever has.”~Margaret Meade

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Friday 9.26.14

Posted on 25. Sep, 2014 by in WOD2

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

5 Power Snatches (135/95)
10 Toes to Bar
15 Wall Balls (20/14)
200 M Run

Rx’d + (155/105)

“It is better to be hated for what you are than to be loved for something you are not.”~Andre Gide

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Thursday 9.25.14

Posted on 24. Sep, 2014 by in WOD2

2 rounds each for time of:

Row 1k
Rest 10 minutes

Compare to 11.8.12

1) Bench Press 3-5-7-5-3

2) 3 rounds not for time of:

Max reps Plyo Push Ups (unbroken)
Rest 1 minute…
1 minute for max reps Supine Medicine Balls Throws (20)

Over 40: Best Day Ever-Video

That is why, for Christ’s sake, I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties.  For when I am weak, then I am strong.~2 Corinthians 12:10

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Wednesday 9.24.14

Posted on 23. Sep, 2014 by in WOD2

Teams of 2 complete as many rounds and reps as possible alternating in 15 minutes of:

7 Chest to Bar Pull Ups
7 Burpees
7 Hang Power Clean and Jerks (135/95)

Partners will alternate movements to complete each round. Partner 1 performs 7 Chest to Bar Pull Ups…Partner 2 performs 7 Burpees..Partners 1 performs 7 Hang Power Clean and Jerks (1 round complete).

1) Clean (work to heavy double)

Show Me Your Armpits With Mike Burgener-Video

School In South East Queensland, Australia, Bans Cartwheels-Video

Mobility Clinic this Saturday, September 27th at 10:15am with Dustin Hall. This class will focus on the press.  This will be a free class.

“The man who has done his level best, and who is conscious that he has done his best, is a success, even though the world may write him down as a failure.”~B.C. Forbes

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Tuesday 9.23.14

Posted on 22. Sep, 2014 by in WOD2

3 rounds for time of:

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

Rx’d + (185/125)

1) Back Squat (find a 10 rep max)

Compare loads to HERE

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

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