Wednesday 11.5.14

Posted on 04. Nov, 2014 by in WOD2


As many rounds and reps as possible in 12 minutes of:

5 Pull Ups
10 Push Ups
20 Double Unders

1) 4 rounds of:

Every 3 minutes complete:
Max reps Bench Press (bodyweight/.75 bodyweight)

Compare to HERE

Cortisol and Overtraining Syndrome: Why an Athlete Should Care

7 (Simple) Steps to Lose Fat, Practically Without Even Trying-Lift Like A Girl

“Our chief want is someone who will inspire us to be what we know we could be.”~Ralph Waldo Emerson

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Tuesday 11.4.14

Posted on 03. Nov, 2014 by in WOD2


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

5 Power Cleans (185/125)
15 Wall Balls (20/14)
200 M Run

1) 2 rounds of:

5 minutes to complete:

1-2-3-4-5 Back Squats @ 80% of a heavy single

Compare to HERE

Gatorade’s ‘War on Water’ Dampened by the New York State Attorney General

For a just man falleth seven times, and riseth up again: but the wicked shall fall into mischief.~Proverbs 24:16

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Monday 11.3.14

Posted on 02. Nov, 2014 by in WOD2


4 rounds of:

Max reps Toes to Bar in 1 minute
As many rounds and reps as possible in 3 minutes of:
8 Push Presses (115/80)
8 KB Swings
Rest 1 minute between rounds

1) Push Press 3-3-3-3-3 (climbing)

2) 3 x 60 second Plank Hold (forearms and toes (45/25)
Rest 1 minute between intervals

Get Out and Play Day-Snowbird Wilderness Outfitters-Bring you and the whole family for a great day at Snowbird Wilderness Outfitters Saturday, November 15th from 1-6ish. Cost is 20$ for any person over the age of 11. Lunch and dinner will be on your own.  The cost covers all activities and one hopper of paint balls. You can purchase extra hoppers as you choose but those will not be included in the cost.  

“A true athlete is someone who spends the extra hour in the gym.
Someone who pushes their self that much further.
Someone who refuses to give in to the pain.
Someone who works harder than anyone else when nobody is looking.”~Victoria Leann

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Sunday 11.2.14

Posted on 01. Nov, 2014 by in WOD2


Rest Day

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Saturday 11.1.14

Posted on 31. Oct, 2014 by in WOD2


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

7 Right Arm KB Hang Clean and Press
7 Left Arm KB Hang Clean and Press
Row 15 Cals
15 Wall Balls (20/14)
100′ Sled Pull

 “Every day may not be good, but there’s something good in every day.”

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Friday 10.31.14

Posted on 30. Oct, 2014 by in WOD2


Teams of 2 complete as many rounds and reps as possible alternating in 15 minutes of:

7 Power Snatches (95/65)
7 Burpees
7 Box Jump on and Overs (24/20)

Partners will alternate movements to complete each round. Partner 1 performs 7 Power Snatches…Partner 2 performs 7 Burpees..Partners 1 performs 7 Box Jump on and Overs (1 round complete).  Continue this pattern for 15 minutes.

Rx’d + (115/80)

“If there is no struggle, there is no progress.”~Frederick Douglass

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Thursday 10.30.14

Posted on 29. Oct, 2014 by in WOD2


For time:

21 Deadlifts (225/155)
50 Air Squats
9 Muscle Ups
15 Deadlifts (225/155)
50 Air Squats
7 Muscle Ups
9 Deadlifts (225/155)
50 Air squats
5 Muscle Ups

 1) Front Squat (work to heavy 5)

“By three methods we may learn wisdom: First, by reflection, which is noblest; Second, by imitation, which is easiest; and third by experience, which is the bitterest.”~Confucious

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Wednesday 10.29.14

Posted on 28. Oct, 2014 by in WOD2


5 rounds of:

Every minute on the minute complete:

Minute 1-15 Bench Press reps (135/95)
Minute 2-Row for Max Cals
Minute 3-Max Ab Mat Sit Ups
Minute 4-200 M Run
Minute 5-Max Push Ups (deload)
Minute 6-Max Double Unders

“Learning is a gift.  Even when pain is your teacher.”~ Maya Watson

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Tuesday 10.28.14

Posted on 27. Oct, 2014 by in WOD2


2 rounds of:

As many rounds and reps as possible in 6 minutes of:

5 Pull Ups
5 KB Swings (70/53)
5 Box Jumps (24/20)
Rest 3 minutes between rounds

Rx’d + Chest to Bar Pull Ups

Compare to 12.28.13

1) Complete the following:

-Perform 5 Power Cleans every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 3 Power Cleans every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 1 Power Clean every 30 seconds for 4 minutes

“It is the sweet, simple things of life which are the real ones after all.”~Laura Ingalls Wilder

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Monday 10.26.14

Posted on 27. Oct, 2014 by in WOD2


4 rounds for time of:

600 M Run
15 Thrusters (95/65)
10 Toes to Bar

Rx’d + (135/95)

1) Back Squat 3 x 6 (across)

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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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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