Tuesday 2.10.15

Posted on 09. Feb, 2015 by in WOD2


As many rounds and reps as possible in 7 minutes of:

3 Power Cleans (185/125)
7 Box Jumps (24/20)

Rx’d + (225/155)

1) Deadlift 3-3-3-3-3

2) 5 rounds not for time of:

Max reps Strict Ring Dips
Max reps Strict Chin Ups

Fitness Lessons for the 40+ Athlete

Congratulations to Joe and Melissa Mariano on the birth of their new baby girl Kaitlyn Grace!!!!

No one has ever seen God; but if we love one another, God lives in us and his love is made complete in us.~1 John 4:12

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Monday 2.9.15

Posted on 08. Feb, 2015 by in WOD2


As many rounds and reps as possible in 5 minutes of:

9 Thrusters (95/65)
5 Burpees
Rest 2 minutes

As many rounds and reps as possible in 4 minutes of:

7 Thrusters (95/65)
5 Burpees
Rest 2 minutes

As many rounds and reps as possible in 3 minutes of:

5 Thrusters (95/65)
5 Burpees

Rx’d + (115/80)

1) Teams of 2 alternate to complete as many rounds and reps as possible in 7 minutes of:

1-2-3-4-5-6-7 reps of:

Toes to Bar

“It is a sublime thing to suffer and be stronger.”~Henry Wadsworth Longfellow

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Sunday 2.8.15

Posted on 07. Feb, 2015 by in WOD2


Rest Day

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Saturday 2.7.15

Posted on 06. Feb, 2015 by in WOD2


5 rounds of:

Every minute on the minute complete:

Minute 1-50 M Prowler Push (25 down/25 back)
Minute 2-10 Chest to Bar Pull Ups
Minute 3-10 Back Squats (185/125)
Minute 4-10 One Arm DB Snatches (70/50 alternating)

Rx’d + (225/155)

 “Excellence is the gradual result of always striving to do better.”

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Friday 2.6.15

Posted on 05. Feb, 2015 by in WOD2


“Deck of Cards”

Diamonds-200 M Run
Spades-Power Cleans (155/105)
Hearts-Wall Balls (20/14)

Jokers-800 M Run (MMS) or 1000 M Row

Each team of 2 athletes will receive on complete deck of playing cards for time.  Each team member will draw a card and perform the card number and the suit exercise and then draw another card.  This will continue until the deck is completed.  Face cards are worth 10 and Aces are worth 11.

“Without self discipline, success is impossible, period.”~Lou Holtz

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Thursday 2.5.15

Posted on 04. Feb, 2015 by in WOD2


As many rounds and reps as possible in 9 minutes of:

7 Push Jerks (135/95)
30 Double Unders

Rx’d + (165/110)

1) Close Grip Bench 5 x 7

2) 6 alternating Tabata rounds of:

Bench Hollow Holds
Static Ring Holds

Be The Change You Want To See. . . In Your Workouts-CrossFit Verve

“Many people fail in life, not for lack of ability or brains or even courage but simply because they have never organized their energies around a goal.”~Elbert Hubbard

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Wednesday 2.4.15

Posted on 03. Feb, 2015 by in WOD2


3 rounds for time of:

400 M Run
10 Power Snatches (115/80)

15 Box Jumps (24/20)

Rx’d + (135/95)

1) Sumo Deadlift 3 x 5 (across)

2) 5 rounds not for time of:

Front Rack Double KB Carry (AHAP)
10 Barbell Good Mornings

Virtuosity with Chuck Carswell-Video

“Humility is the opposite of pride.  Pride is a natural characteristic of human nature, but humility is a characteristic of our Lord and Savior.  If he was prideful he would have never humbled himself to become sin for us and die on the cross.  If we glorify anything in our life apart from the Lord we are being prideful because of him we have life.”

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Tuesday 2.3.15

Posted on 02. Feb, 2015 by in WOD2



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

5 Pull Ups
10 Push Ups
15 Air Squats



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

5 Handstand Push Ups
10 Pistols
15 Pull Ups

Compare to 12.13.13

It’s Time For The CrossFit Games Open-Video

The Rx’d Division Of  The CrossFit Games Open-Video

The Scaled Division Of The CrossFit Games Open-Video

“Being humble means recognizing that we are not on earth to see how important we can become, but to see how much difference we can make in the lives of others.”

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Monday 2.2.15

Posted on 01. Feb, 2015 by in WOD2


10 rounds of:

2 Clean and Jerks  (reset between each rep)
10 Toes to Bar

Complete 10 sets with the load increasing every set.  Immediately perform 10 toes to bar after each set of cleans.  There is no time component for this workout.  Rest as long as needed between sets, but load must increase every set.

1) 5 minutes to complete the following:

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

Russian KB Swings

Be More Human Reebok Super Bowl Commercial-Video

Why Your Workout Should Be High-Intensity-New York Times

By humility and the fear of the LORD are riches, and honor, and life.~Proverbs 22:4

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Sunday 2.1.15

Posted on 31. Jan, 2015 by in WOD2


Rest Day

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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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