WOD

Wednesday 4.9.14

Posted on 08. Apr, 2014 by in WOD2

For time:

1 Rope Climb
3 Deadlifts (275/185)
6 Chest to Bar Pull Ups
12 Burpees
24 Wall Balls (20/14)
48 Double Unders
800 M Run

Rx’d + (345/235)

This workout is performed waterfall style. You perform the 1st exercise, then the 1st and 2nd, then the 1st, 2nd, and 3rd, then 1st, 2nd, 3rd, and 4th and so forth ending with the 800 M run for time.

10 Real Life Reasons Why The Primal Blueprint Works For Me-Mark’s Daily Apple

“Individual commitment to a group effort—that is what makes a team work, a company work, a society work, a civilization work.”~Vince Lombardi

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Tuesday 4.8.14

Posted on 07. Apr, 2014 by in WOD2

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

8 KB Swings
8 Toes to Bar
8 Box Jumps (24/20)

Partners will alternate movements to complete each round. Partner 1 performs 8 KB Swings…Partner 2 performs 8 Toes to Bar..Partners 1 performs 8 Box Jumps (1 round complete).  Continue this pattern for 15 minutes.

1) 3 rounds for time of:

15 Strict Handstand Push Ups
15 Strict Ring Dips

Nutrition Q & A Clinic will be Tuesday, April 8th at 7:30pm.

Schedule changes:

Tuesday/Thursday-12:00-1:00 Lunch Time Express WOD
Tuesdays/Thursday 5:30-6:30 CrossFit Teens

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”~Greg Glassman

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Monday 4.7.14

Posted on 06. Apr, 2014 by in WOD2

“The Chief”

5 rounds of:

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

3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
Rest 1 minute

Compare to 11.28.11

1) 5 x 12 Double KB Walking Lunges (front rack)

10 Things Every CrossFitter Should Do 

5 Strength Training Truths Every Woman Should Know

Nutrition Q & A Clinic will be Tuesday, April 8th at 7:30pm.

“Remember always that you not only have the right to be an individual, you have the obligation to be one.”Eleanor Roosevelt

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Sunday 4.7.14

Posted on 06. Apr, 2014 by in WOD2

Rest Day

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Saturday 4.5.14

Posted on 04. Apr, 2014 by in WOD2

For time:

Run 1 Mile (MHS Loop)
Row 1k

1) 50 Handstand Push Ups for time

Be A Box Babe, Not A Barbie-The Box Magazine

Five Common Reasons Misses Occur In The Snatch-CrossFit Invictus

Nutrition Q & A Clinic will be Tuesday, April 8th at 7:30pm. 

“When God is our strength, it is strength indeed; when our strength is our own, it is only a weakness.”~St. Augustine

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Friday 4.4.14

Posted on 03. Apr, 2014 by in WOD2

10 rounds of:

Every 2 minutes complete:

7 Chest to Bar Pull Ups
5 Power Snatches
30 Double Unders

Rx’d +

3 Burpee Muscle Ups (6 inches above reach)
5 Power Snatches
30 Double Unders

“Don’t ask yourself what the world needs; ask yourself what makes you come alive. And then go and do that. Because what the world needs is people who have come alive.”~Attributed to Howard Thurman

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Thursday 4.3.14

Posted on 02. Apr, 2014 by in WOD2

3 rounds for time of:

400 M Run
10 Hang Squat Cleans (135/95)
15 Box Jumps (24/20)

Rx’d + (185/125)

1) Bench Press 10-8-6-4-2 (increasing load each set)

2) Tabata Push Ups 8 x 20 x 10

Data And Your Diet-EC Synkwoski-Video

CrossFit Games Update: April 1, 2014-Video

CrossFit Games Update: April 2, 2014-Video

Schedule changes:

Tuesday/Thursday-12:00-1:00 Lunch Time Express WOD
Tuesdays/Thursday 5:30-6:30 CrossFit Teens

“Experience is a hard teacher because she gives the test first, the lesson afterward.”~Vernon Law 

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Wednesday 4.2.14

Posted on 01. Apr, 2014 by in WOD2

3 rounds of:

Max reps in 50 seconds/10 seconds rest

Toes to Bar
Burpees
KB Swings (53/35)
Wall Balls (20/14)
Rest 1 minute between rounds

1) 1 Snatch every 30 seconds for 8 minutes

“If we all did the things we are capable of doing, we would literally astound ourselves.”~Thomas Alva Edison

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Tuesday 4.1.14

Posted on 31. Mar, 2014 by in WOD2

Complete 8 rounds:

Sprint 20 yards–40 yards–20 yards shuttle

Rest 45 seconds between rounds.

Post fastest and slowest round to comments.

1) Complete for time:

20 Shoulder Presses
30 Push Presses
40 Push Jerks

Compare to 9.4.13

2) 3 x 20 Back Extensions

“Money was never a big motivation for me, except as a way to keep score. The real excitement is playing the game.”~Donald Trump

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Monday 3.31.14

Posted on 30. Mar, 2014 by in WOD2

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

200 M Run
7 Power Cleans (155/105)
7 Chest to Bar Pull Ups

1) Back Squat (find a 20 rep max)

The “Truffle Shuffle” nutrition challenge begins today.  See details at the gym.

“We tend to forget that happiness doesn’t come as a result of getting something we don’t have, but rather of recognizing and appreciating what we do have.”~Frederick Keonig

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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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