Wednesday 4.2.14

Posted on 01. Apr, 2014 by in WOD2

3 rounds of:

Max reps in 50 seconds/10 seconds rest

Toes to Bar
KB Swings (53/35)
Wall Balls (20/14)
Rest 1 minute between rounds

1) 1 Snatch every 30 seconds for 8 minutes

“If we all did the things we are capable of doing, we would literally astound ourselves.”~Thomas Alva Edison

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Tuesday 4.1.14

Posted on 31. Mar, 2014 by in WOD2

Complete 8 rounds:

Sprint 20 yards–40 yards–20 yards shuttle

Rest 45 seconds between rounds.

Post fastest and slowest round to comments.

1) Complete for time:

20 Shoulder Presses
30 Push Presses
40 Push Jerks

Compare to 9.4.13

2) 3 x 20 Back Extensions

“Money was never a big motivation for me, except as a way to keep score. The real excitement is playing the game.”~Donald Trump

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Monday 3.31.14

Posted on 30. Mar, 2014 by in WOD2

As many rounds and reps as possible in 15 minutes of:

200 M Run
7 Power Cleans (155/105)
7 Chest to Bar Pull Ups

1) Back Squat (find a 20 rep max)

The “Truffle Shuffle” nutrition challenge begins today.  See details at the gym.

“We tend to forget that happiness doesn’t come as a result of getting something we don’t have, but rather of recognizing and appreciating what we do have.”~Frederick Keonig

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Sunday 3.30.14

Posted on 29. Mar, 2014 by in WOD2

Rest Day

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Saturday 3.29.14

Posted on 28. Mar, 2014 by in WOD2


5 rounds for max reps of:

Bench Press (bodyweight/.75 bodyweight)
Pull Ups

Post reps for both exercises in all rounds.

Compare to 1.19.13

The late Col. Jeff Cooper observed that “the fear of sporting failure is worse than the fear of death”. “It is our observation that men will die for points.”~Coach Greg Glassman

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Friday 3.28.14

Posted on 27. Mar, 2014 by in WOD2

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

Thrusters (95/65)
Bar Facing Burpees

Open Announcement 14.5: Archived Footage-Video

An Ode To The Breakfast Club-CrossFit Invictus

“Blessed is he who expects nothing, for he shall never be disappointed.”~Jonathon Swift

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Thursday 3.27.14

Posted on 26. Mar, 2014 by in WOD2

“Tabata These”

Push Press (95/65)
Jingle Jangles
DB One Arm Snatch (50/35)
Knees to Elbows
Ab Mat Sit Ups

Rx’d + (70/50)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Post Tabata score for each exercise to comments and total for final score.
Example: 10, 22, 9, 15, 15 = 71

Thoracic Mechanics: Ditching The Quasimodo-Lift Big, Eat Big

No one lights a lamp and hides it in a clay jar or puts it under a bed. Instead, they put it on a stand, so that those who come in can see the light. For there is nothing hidden that will not be disclosed, and nothing concealed that will not be known or brought out into the open.Therefore consider carefully how you listen. Whoever has will be given more; whoever does not have, even what they think they have will be taken from them.~Luke 8:16-18

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Wednesday 3.26.14

Posted on 25. Mar, 2014 by in WOD2

Teams of 2 complete as many rounds and reps as possible alternating in 16 minutes of:

4 Power Snatches
8 Pull Ups
12 Wall Balls (20/14)

Partners will alternate movements to complete each round. Partner 1 performs 4 Power Snatches…Partner 2 performs 8 Pull Ups..Partners 1 performs 12 Wall Balls (1 round complete).  Continue this pattern for 16 minutes.

Post total rounds as a team and loads to comments.

1) Back Squat 5-5-5-5-5

The healthiest competition occurs when average people win by putting above average effort.~Colin Powell

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Tuesday 3.25.14

Posted on 24. Mar, 2014 by in WOD2

As many rounds and reps as possible in 15 minutes of:

200 M Run
9 Box Jumps (24/20)
12 Push Ups (deload)
15 KB Swings (53/35)

Rx’d + (70/53)

1) DB Bench Press 3 x max reps

2) Strict Bar Dips 3 x max reps

Rich Froning Completes 14.4-Video

“To succeed…You need to find something to hold on to, something to motivate you, something to inspire you.”

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Monday 3.24.14

Posted on 23. Mar, 2014 by in WOD2

21-15-9 reps for time of:

Thrusters (95/65)
Complete 50 Double Unders at the completion of each round

Rx’d + (115/80)

Compare to 5.6.13

1) Every minute on the minute for 8 minutes complete:

3 Power Cleans (135/95)
3 Front Squats (135/95)
3 Push Jerks (135/95)

Rx’d + (185/125)

Open WOD 14.4 will be made up the last 15 minutes of the session today.

“Decide what you want, decide what you are willing to exchange for it.  Establish your priorities and go to work.”~H. L. Hungt

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World Class Fitness

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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