Sunday 1.25.15

Posted on 24. Jan, 2015 by in WOD2


Rest Day

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Saturday 1.24.15

Posted on 23. Jan, 2015 by in WOD2


20-15-10 reps for time of:

Power Cleans (115/80)

Rx’d + (135/95)

1) Bench Press 2-2-2-2-2-2-2-2-2-2 (resting 60 seconds between sets)

“Sometimes in life, we lose perspective of what really make makes life meaningful. Slow down, step back, look around, laugh, and evaluate what really are the priorities in your life.”

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Friday 1.23.15

Posted on 22. Jan, 2015 by in WOD2


7 rounds of:

Every minute on the minute complete:

Minute 1-5 Deadlifts (65-70% of heavy single)
Minute 2-40 Double Unders

Rx’d + (60 Double Unders)

1) Row for Max Cals in 3 minutes

“Lack of success is a choice.”

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Posted on 21. Jan, 2015 by in WOD2


Teams of 2 complete as many rounds and reps as possible alternating in 14 minutes of:

7 Pull Ups
7 Box Jumps (24/20)
7 Hang Power Clean and Jerks (115/80)

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

Rx’d + (Chest to Bar Pull Ups…135/95)

1) 7 rounds not for time of:

12 True Push Ups
1 Rope Climb

A CrossFit Pioneer’s Workout For Guys With Kids (And Other Excuses)

“Victory is always possible for the person who refuses to stop fighting.”~Napoleon Hill

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Wednesday 1.21.15

Posted on 20. Jan, 2015 by in WOD2


As many rounds and reps as possible in 17 minutes of:

5-10-15-20-25-30-35…reps of:

Wall Balls (20/14)
KB Swings (53/35)
Complete a 100 M Run after each set

Continue on through 40…45…and so forth.

Rx’d + (70/53)

1) Back Squat (work to heavy 5)

Why You Shouldn’t Be Scared of the CrossFit Open-Tabata Times

“Do the best you can until you know better.  Then when you know better, do better.”~Maya Angelou

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Tuesday 1.20.14

Posted on 19. Jan, 2015 by in WOD2


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

3 Power Clean and Jerks (135/95)
3 Toes to Bar
6 Power Clean and Jerks (135/95)
6 Toes to Bar
9 Power Clean and Jerks (135/95)
9 Toes to Bar
12 Power Clean and Jerks (135/95)
12 Toes to Bar
15 Power Clean and Jerks (135/95)
15 Toes to Bar
18 Power Clean and Jerks (135/95)
18 Toes to Bar

If you complete the round of 18, go on to 21.  If you complete 21, go on to 24, etc.

Compare to 8.21.13 or 3.23.13

1) Complete the following:

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

Congratulations to Brooks Brown on his performance this weekend at War of the WODs!!!

The way of a fool is right in his own eyes, but a wise man listens to advice~Proverbs 12:15

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Monday 1.19.15

Posted on 18. Jan, 2015 by in WOD2


For time:

Run 1 mile (MHS Loop)
30 Front Squats (155/105)
800 M Run (MMS)
30 Burpee Pull Ups

Rx’d + (185/125)

Why Do I Pay Money For CrossFit?-Video

Congratulations to Matt G. on his 1st place finish in the RX men’s team division at Wodapalooza in Miami, Florida this weekend!!!

“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 1.18.15

Posted on 17. Jan, 2015 by in WOD2


Rest Day

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Saturday 1.17.15

Posted on 16. Jan, 2015 by in Uncategorized, WOD2


Complete the following each for time:

Starting at 0:00 minutes:

800 M Run (MMS)

Starting at 10 minutes:

30 Muscle Ups

Starting at 20 minutes:


30 Snatches (135/95)

“Progress, not perfection.”

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Friday 1.16.15

Posted on 15. Jan, 2015 by in WOD2


3 rounds for time of:

600 M Run
20 One Arm KB Walking Lunges (front rack)

1) 4 rounds not for time of:

Reverse Sled Pull 60 feet
10 One Arm KB Clean and Jerks (5 each)

Prove Your Fitness-Video

“The only way of finding the limits of the possible is by going beyond them into the impossible”.~Arthur C. Clarke

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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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