WOD

Saturday 6.7.14

Posted on 06. Jun, 2014 by in WOD2

Teams of 3 complete the following for time:

21 Prowler Sprints 25 M
150 Wall Balls (20/14)
100 Toes to Bar
150 Wall Balls (20/14)
21 Prowler Sprints 25 M

1) Back Squat 3 x 5

“You know you are truly dedicated to something when you lie about being hurt so no one will make you stop.”~Author unknown

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Friday 6.6.14

Posted on 05. Jun, 2014 by in WOD2

Teams of 2 complete the following:

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean and Jerk (135/95)
2 Power Clean and Jerks (135/95)
3 Power Clean and Jerks (135/95)
4 Power Clean and Jerks (135/95)
5 Power Clean and Jerks (135/95)
Rest 1 minute…

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean and Jerk (155/105)
2 Power Clean and Jerks (155/105)
3 Power Clean and Jerks (155/105)
Rest 1 minute…

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean and Jerk (185/125)

Rx’d + (155/105..185/125..225/155)

Post total reps as a team and loads to comments.

Reps do not have to be unbroken but the reps must be completed before partner can begin. For example, partner A performs 1 rep…partner B performs 1 rep…then partner A performs 2 reps….partner B performs 2 reps…and so forth as you rotate through rep scheme. Begin rep scheme again after completion of round one.

1) Bench Press 5 x 5

2) Deficit Push Ups 5 x Max reps (slow and controlled)

The discipline you learn and character you build from setting and achieving a goal can be more valuable than the achievement of the goal itself.”~Bo Bennett

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Thursday 6.5.14

Posted on 04. Jun, 2014 by in WOD2

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

50 Double Unders
12 KB Lunges (alternating)

Rx’d + Rest Day

CrossFit Trainer Kelly Starrett: Master of Motion-60 Minutes Sports-Video

The Field Narrows: A Regional Recap

“There are no shortcuts to any place worth going.”~Beverly Sills

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Wednesday 6.4.14

Posted on 03. Jun, 2014 by in WOD2

4 rounds each for time of:

Every 5 minutes complete:

600 M Run (1 lap around complex)
6 Power Snatches

Rx’d + Every 4 minutes x 5 rounds

1) 5 x 2 Hang Snatch (must reset between each rep)

External Rotation And The Shoulder: A Match Made In Heaven-CrossFit Invictus

“Go confidently in the direction of your dreams. Live the life you have imagined.”~Henry David Thoreau

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Tuesday 6.3.14

Posted on 02. Jun, 2014 by in WOD2

3 rounds for time of:

10 Burpee Bar Muscle Ups
15 Box Jumps (30/24)
20 Push Presses (115/80)

Rx’d + (155/105)

1) 3 rounds not for time of:

Max reps Supine Bar Rows (20)
15 Evil Wheels
20 GHD Sit Ups

“Don’t be afraid to fail. Every success comes from a willingness to fail. Fear can paralyze. If you have no fear, you will push yourself harder.”

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Monday 6.2.14

Posted on 01. Jun, 2014 by in WOD2

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

5 Hang Squat Cleans (135/95)
10 Push Ups
Rest 2 minutes

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

3 Hang Squat Cleans (155/105)
10 Push Ups
Rest 2 minutes

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

1 Hang Squat Clean (185/125)
10 Push Ups

Rx’d + (185/125…205/140…225/155)

1) 6 x Sprint 5-10-5 Yard Shuttle (rest 45 seconds between each shuttle)

View Archived Footage Of Regionals Week 4-Video

“The most important thing about goals is having one.”~ Geoffry Abert

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Sunday 6.1.14

Posted on 31. May, 2014 by in WOD2

Rest Day

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Saturday 5.31.14

Posted on 30. May, 2014 by in WOD2

7 rounds of:

Every minute on the minute complete:

Minute 1-Row 200 M
Minute 2-50 Double Unders
Minute 3-30 Ab Mat Sit Ups

Competition: Why We Do It-Video

“No matter how talented you are your talent is going to fail you if your not skilled.  If you don’t study, if you don’t work really hard and dedicate yourself to being better every single day, you’ll never be able to communicate with your artistry the way that you want.”

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Friday 5.30.14

Posted on 29. May, 2014 by in WOD2

1) 10 rounds of:

2 Power Cleans (must reset between each rep)
10 Strict Dips

Complete 10 sets with the load increasing every set. Immediately perform 10 strict dips after each set of cleans. There is no time component for this workout but it must completed within a 20 minute time cap. Rest as long as needed between sets, but load must increase every set.

1) Close Grip Bench Press 5 x 5

If you want to change the world, start off by making your bed-Video

And in fact, you do love all of God’s family throughout Macedonia. Yet we urge you, brothers and sisters, to do so more and more,and to make it your ambition to lead a quiet life: You should mind your own business and work with your hands, just as we told you,so that your daily life may win the respect of outsiders and so that you will not be dependent on anybody.~1 Thessalonians 4:10-12

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Thursday 5.29.14

Posted on 28. May, 2014 by in WOD2

3 rounds for time of:

400 M Run
30 Wall Balls (20/14)

1) 3 x 3 Front Squats + 6 Back Squats

Compare loads to 11.11.13

Regional Preview 2014: Week 4-Video

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

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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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