Tuesday 4.14.15

Posted on 13. Apr, 2015 by in WOD2


Teams of 2 complete as many rounds and reps as possible alternating in 12 minutes of:

7 Chest to Bar Pull Ups
7 Push Ups
7 Push Jerks (135/95)

Partners will alternate movements to complete each round. Partner 1 performs 7 Chest to Bar Pull Ups…Partner 2 performs 7 Push Ups..Partners 1 performs 7 Push Jerks (1 round complete).

Rx’d + (165/110)

1) Close Grip Bench 5 x 3

2) 50 Banded Tricep Extensions

“Work harder than you want to and do more than is expected of you.”

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Monday 4.14.15

Posted on 13. Apr, 2015 by in WOD2


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

5 Power Cleans (135/95)
5 Burpees
Rest 1 minute

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

3 Power Cleans (155/105)
5 Burpees
Rest 1 minute

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

1 Power Clean (185/125)
5 Burpees

Rx’d + (185/125…205/140…225/155)

1) 6 rounds not for time of:

2 Cleans (must reset between each rep)
10 Strict Toes to Bar

 “Things are never so bad they can’t be made worse.”

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Sunday 4.12.15

Posted on 11. Apr, 2015 by in WOD2


Rest Day

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Saturday 4.11.15

Posted on 10. Apr, 2015 by in WOD2


As many rounds and reps as possible in 18 minutes of:

3 Stadium Runs
1 Stadium KB Farmer’s Carry

1) Every minute on the minute for 10 minutes:

Even minutes-“Goat 1″
Odd minutes-“Goat 2″

“If you really want to do something, you’ll find a way.  If you don’t, you’ll find an excuse.”

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Friday 4.10.15

Posted on 09. Apr, 2015 by in WOD2


“Tabata These”

KB Ab Twist
Pull Ups
True Push Ups
Ab Mat Sit Ups

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.

1) 4 rounds of:

Every 4 minutes complete:
Max reps Bench Press (bodyweight/.75 bodyweight)

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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Thursday 4.9.15

Posted on 08. Apr, 2015 by in WOD2


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

50 Double Unders
30 Wall Balls (20/14)
200 M Run

1) Back Squat (find a 5 rep max)

Lack of Assessment With Chuck Carswell -Video

“Every vice has its excuse ready.”~Publilius Syrus

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Wednesday 4.8.15

Posted on 07. Apr, 2015 by in WOD2


21-15-9 reps for time of:

Deadlifts (225/155)
Box Jumps (24/20)

Rx’d + (275/185…30/24)

Compare to 5.4.13

1) 5 rounds not for time of:

100 M Farmer’s Carry
60′ Sled Pull
60′ Reverse Sled Pull
20 Banded Good Mornings

Froning/Fraser CrossFit Games Open 15.5

“Anyone can do something when they want to do it. Really successful people do things when they don’t want to do it.”

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Tuesday 4.7.15

Posted on 06. Apr, 2015 by in WOD2


5 rounds for time of:

600 M Run
10 Toes to Bar
20 KB Swings (53/35)

Rx’d + (70/53)

“You cannot out train poor nutrition.”

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Monday 4.6.15

Posted on 05. Apr, 2015 by in WOD2


Every minute on the minute for as long as possible:

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

Rx’d + (185/125)

When you reach the 12 minute mark, add one rep of each movement every minute until you can no longer complete within the minute.  For example, minute 13 would be 4 Power Cleans, 4 Front Squats, and 4 Push Jerks.  Minute 14 would be 5 Power Cleans, 5 Front Squats, 5 Push Jerks and so forth.

1) Front Squat 3 x 7 (across)

“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 4.5.15

Posted on 04. Apr, 2015 by in WOD2


Rest Day

After the Sabbath, at dawn on the first day of the week, Mary Magdalene and the other Mary went to look at the tomb.  There was a violent earthquake, for an angel of the Lord came down from heaven and, going to the tomb, rolled back the stone and sat on it.  His appearance was like lightning, and his clothes were white as snow.  The guards were so afraid of him that they shook and became like dead men.

The angel said to the women, “Do not be afraid, for I know that you are looking for Jesus, who was crucified.  He is not here; he has risen, just as he said.  Come and see the place where he lay.  Then go quickly and tell his disciples: ‘He has risen from the dead and is going ahead of you into Galilee.  There you will see him.’  Now I have told you.”

So the women hurried away from the tomb, afraid yet filled with joy, and ran to tell his disciples.  Suddenly Jesus met them. “Greetings,” he said.  They came to him, clasped his feet and worshiped him.  Then Jesus said to them, “Do not be afraid.  Go and tell my brothers to go to Galilee; there they will see me.” Matthew 28:1-10

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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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