Friday 3.7.14

Posted on 06. Mar, 2014 by in WOD2

Open WOD 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00 minutes

2 rounds of:

10 Overhead Squats (95/65)
10 Chest to Bar Pull Ups

From 3:00-6:00 minutes

2 rounds of:

12 Overhead Squats (95/65)
12 Chest to Bar Pull Ups

From 6:00-9:00 minutes

2 rounds of:

14 Overhead Squats (95/65)
14 Chest to Bar Pull Ups

Following same pattern until you fail to complete both rounds within the 3 minutes

Open Announcement 14.2: Archived Footage-Video

“You care so much you feel as though you will bleed to death with the pain of it.~J.K. Rowling

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Thursday 3.6.14

Posted on 05. Mar, 2014 by in WOD2

Teams of 2 complete the following:

3 rounds of:

200 M Run
400 M Run
600 M Run

One partner runs while other partner rest.

Compare to 12.4.13

“The man who can drive himself further once the effort gets painful is the man who will win.”~Roger Bannister

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Wenesday 3.5.14

Posted on 04. Mar, 2014 by in WOD2

Teams of 2 complete each of the following:

As many rounds and reps as possible in 8 minutes of:

1 Rope Climb
10 True Push Ups

Rest 2 minutes…

As many rounds an reps as possible in 8 minutes of:

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

Rx’d + (275/185)

Rest 2 minutes…

As many reps as possible in 8 minutes of:

Double Unders

Both partners may be working at the same time only on separate movements with the exception of Double Unders.

Rx’d + 40 Unbroken Double Unders (partner must complete 5 Burpees per break during partners Double Unders)

CrossFit Games Update: March 4, 2014 (Women’s Recap)-Video

CrossFit Games Update: March 4, 2014 (Men’s Recap)-Video

“If you want to know your past – look into your present conditions. If you want to know your future – look into your present actions.”~Chinese Proverb

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Tuesday 3.4.14

Posted on 03. Mar, 2014 by in WOD2

For time:

30 Burpees
10 Muscle Ups
30 Power Clean and Jerks (155/105)
10 Muscle Ups
30 Burpees

1) 1 Power Clean every 30 seconds for 10 minutes

Rich Froning: Day at the Office-Video [ipod] [mov] [HD mov]

Strategy vs Stalling-CrossFit New Zealand

“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 3.4.14

Posted on 02. Mar, 2014 by in WOD2

As many rounds and reps as possible in 8 minutes of:

15 Wall Balls (20/14)
10 KB Swings (53/35)

Rest 3 minutes…

Run 800 M for time

Rx’d + (70/53)

1) Back Squat (work to heavy 3 then 2 x 3 at 90% of heavy 3)

What’s in a Double-Under?

To Film or Not to Film

If we boast at all, we boast in the Lord.~2 Corinthians 10:17

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Sunday 3.2.14

Posted on 01. Mar, 2014 by in WOD2

Rest Day

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Saturday 3.1.14

Posted on 28. Feb, 2014 by in WOD2

7 rounds of:

-Minute 1-8 Bench Press reps + 10 Bounding Hurdle Jumps
-Minute 2-8 Front Squats (no racks)
-Minute 3-8 Toes to Bar

View The CrossFit Games Open Leaderboard

“However beautiful the strategy, you should occasionally look at the results.”~Winston Churchill

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Friday 2.28.14

Posted on 27. Feb, 2014 by in WOD2

Open Workout 14.1

As many rounds and reps as possible in 10 minutes of:

30 Double Unders
15 Power Snatches (75/55)

Compare to 3.19.11

View workout standards and Master’s standards HERE

Small But Mighty: CrossFit Murphy

“Slow is smooth, smooth is fast.”

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Thursday 2.27.14

Posted on 26. Feb, 2014 by in WOD2

Teams of 2 complete as many reps as possible in 12 minutes of the following ascending ladder rep scheme of:

1 Burpee Box Jump (24/20)
2 Burpee Box Jumps (24/20)
3 Burpee Box Jumps (24/20)

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

Both partners must complete reps of round before moving on to new round.

1) Every minute on the minute for 10 minutes:

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

Test Of Fitness-Video

Just Move!-Video

Your Role in the “Open” by Chris Spealler

Introducing the New CrossFit Games App

“The key is to keep company only with people who uplift you, whose presence calls forth your best.”~Epictetus

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Wednesday 2.26.14

Posted on 25. Feb, 2014 by in WOD2

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

5 Power Clean and Jerks (135/95)
2 rounds of:
5 Chest to Bar Pull Ups
10 Push Ups
15 Air Squats

Rx’d + (185/125)

1) 5 rounds of:

Every 3 minutes complete:

10 Bench Press reps (bodyweight/.75 bodyweight)

CrossFit Games Update Show: February 24, 2014-Video

Still Open-Video

“The CrossFit Games Open…..it isn’t about competing, it is about playing.”

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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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