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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Sunday 3.23.14

Posted on 22. Mar, 2014 by in WOD2

Rest Day

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Saturday 3.22.14

Posted on 21. Mar, 2014 by in WOD2

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

Bench Press (bodyweight/.75 bodyweight)
Box Jumps (30/24)

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

10 True Push Ups
30 Double Unders

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

“It takes courage not only to make decisions, but to live with those decisions afterward.”~Coach Mike Krzyzewski

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Friday 3.21.14

Posted on 20. Mar, 2014 by in WOD2

Open WOD 14.4

As many rounds and reps as possible in 14 minutes of:

Row 60 Cals
50 Toes to Bar
40 Wall Balls (20/14..10′/9′)
30 Power Cleans (135/95)
20 Muscle Ups

1) Alternating Tabata x 6

Ab Mat Sit Ups
Plank Hold

Open Announcement 14.4: Archived Footage-Video

“Humility does not mean thinking less of yourself than of other people, nor does it mean having a low opinion of your own gifts means freedom from thinking about yourself at all.”~William Temple

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Thursday 3.20.14

Posted on 19. Mar, 2014 by in WOD2

3 rounds for time of:

10 Power Snatches (115/80)
15 Box Jumps (24/20)
20 Dynamic Push Ups
25 Wall Balls (20/14)
KB Swings (53/35)

Rest exactly 3 minutes between rounds

Post total time including rest to comments.

Rx’d + (135/95)

CrossFit Games Update: March 19, 2014-Video

“I like it better like this.  I’d rather be the underdogs.  I’d rather people not know my name when I come out and do this stuff.  Then they’ll say, who was that?”~Thomas Carroll

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Wednesday 3.19.14

Posted on 18. Mar, 2014 by in WOD2

5 rounds for time of:

400 M Run
21 Burpees

1) As many rounds and reps as possible alternating with a partner in 7 minutes of:

7 Toes to Bar

Get Your Sleep-CrossFit Invictus

“I am only one, but I am one. I cannot do everything, but I can do something. And I will not let what I cannot do interfere with what I can do.”~Edward Everett Hale

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Tuesday 3.18.14

Posted on 17. Mar, 2014 by in WOD2

Complete as many reps as possible in 20 minutes of the following ascending ladder rep scheme of:

1 Power Clean (205/140)
1 Muscle Up
2 Power Cleans (205/140)
2 Muscle Ups
3 Power Cleans (205/140)
3 Muscle Ups

Continue on through 4/4…5/5…6/6 and so forth.

Compare to 10.14.13

1) Clean (work to heavy single)

Building Behemoths: Part 1

“When he worked, he really worked.  But when he played, he really PLAYED.”~Dr. Suess

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Monday 3.17.14

Posted on 16. Mar, 2014 by in WOD2

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

200 M Run
10 Front Squats (135/95)
10 Handstand Push Ups

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

”Instead of giving my self reasons why I can’t, I give my self reasons why I will.”~Author Unkown

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Sunday 3.16.14

Posted on 15. Mar, 2014 by in WOD2

Rest Day

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Saturday 3.15.14

Posted on 14. Mar, 2014 by in WOD2

Every minute on the minute for 20 minutes:

Even minutes-200 M Run
Odd minutes-1 round of “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats

1) 4 rounds not for time of:

Max reps Bar Dips
35 Ab Mat Sit Ups

“Well done is better than well said.”~Benjamin Franklin

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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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