Friday 10.31.14

Posted on 30. Oct, 2014 by in WOD2


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

7 Power Snatches (95/65)
7 Burpees
7 Box Jump on and Overs (24/20)

Partners will alternate movements to complete each round. Partner 1 performs 7 Power Snatches…Partner 2 performs 7 Burpees..Partners 1 performs 7 Box Jump on and Overs (1 round complete).  Continue this pattern for 15 minutes.

Rx’d + (115/80)

“If there is no struggle, there is no progress.”~Frederick Douglass

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Thursday 10.30.14

Posted on 29. Oct, 2014 by in WOD2


For time:

21 Deadlifts (225/155)
50 Air Squats
9 Muscle Ups
15 Deadlifts (225/155)
50 Air Squats
7 Muscle Ups
9 Deadlifts (225/155)
50 Air squats
5 Muscle Ups

 1) Front Squat (work to heavy 5)

“By three methods we may learn wisdom: First, by reflection, which is noblest; Second, by imitation, which is easiest; and third by experience, which is the bitterest.”~Confucious

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Wednesday 10.29.14

Posted on 28. Oct, 2014 by in WOD2


5 rounds of:

Every minute on the minute complete:

Minute 1-15 Bench Press reps (135/95)
Minute 2-Row for Max Cals
Minute 3-Max Ab Mat Sit Ups
Minute 4-200 M Run
Minute 5-Max Push Ups (deload)
Minute 6-Max Double Unders

“Learning is a gift.  Even when pain is your teacher.”~ Maya Watson

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Tuesday 10.28.14

Posted on 27. Oct, 2014 by in WOD2


2 rounds of:

As many rounds and reps as possible in 6 minutes of:

5 Pull Ups
5 KB Swings (70/53)
5 Box Jumps (24/20)
Rest 3 minutes between rounds

Rx’d + Chest to Bar Pull Ups

Compare to 12.28.13

1) Complete the following:

-Perform 5 Power Cleans every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 3 Power Cleans every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 1 Power Clean every 30 seconds for 4 minutes

“It is the sweet, simple things of life which are the real ones after all.”~Laura Ingalls Wilder

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Monday 10.26.14

Posted on 27. Oct, 2014 by in WOD2


4 rounds for time of:

600 M Run
15 Thrusters (95/65)
10 Toes to Bar

Rx’d + (135/95)

1) Back Squat 3 x 6 (across)

For it is by grace you have been saved, through faith—and this is not from yourselves, it is the gift of God—not by works, so that no one can boast.~Ephesians 2:8-9

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Sunday 10.26.14

Posted on 25. Oct, 2014 by in WOD2


Rest Day

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Saturday 10.25.14

Posted on 24. Oct, 2014 by in WOD2


For time:

Row 500 M
25 KB Swings (53/35)
Row 500 M
15 KB Swings (53/35)

1) As many rounds and reps as possible in 8 minutes of the following ascending ladder:

1 Strict Pull Up
2 Push Ups (deload)
2 Strict Pull Ups
4 Push Ups (deload)
3 Strict Pull Ups
6 Push Ups (deload)
4 Strict Pull Ups
8 Push Ups (deload)

Continue on to 5/10…6/12…7/14 and so forth.

2) Devote 10 minutes to one skill

“You can discover more about a person in an hour of play than in a year of conversation.”~Plato

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Friday 10.24.14

Posted on 23. Oct, 2014 by in WOD2


As many rounds and reps as possible in 10 minutes of the following rep scheme of:

1 Power Snatch (115/80)
30 Double Unders
2 Power Snatches (115/80)
30 Double Unders
3 Power Snatches (115/80)
30 Double Unders
4 Power Snatches (115/80)
30 Double Unders
5 Power Snatches (115/80)
30 Double Unders

Continue through 6/30…7/30…8/30 and so forth.

Rx’d + (135/95)

“If you complain about the world moving too fast, slow down.”~Mike Dolan

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Thursday 10.23.14

Posted on 22. Oct, 2014 by in WOD2


7 rounds of:

Minute 1-8 Bench Press reps + 10 Bounding Hurdle Jumps
Minute 2-2/3 Rope Climbs
Minute 3-15 Wall Balls (20/14)

Avoiding Metabolic Derangement

“If you don’t have time to do it right, when will you have time to do it over?”~John Wooden

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Wednesday 10.22.14

Posted on 21. Oct, 2014 by in WOD2


For time:

Run 1 mile (MHS loop)
10 rounds of “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
Run 1 mile (MHS reverse loop)

Rx’d + 10 rounds of “Nate”
2 Muscle Ups
4 Handstand Push Ups
8 KB Swings (70/53)

6 Mistakes For CrossFit Beginners To Avoid-The Box Magazine

“Stubbornness does have its helpful features.  You always know what you are going to be thinking tomorrow.”~Glen Beaman

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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.
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