Saturday 10.11.14

Posted on 10. Oct, 2014 by in WOD2


“Blind Date”

You don’t know what you get until you show up!!!!

Strengthening The Lower Back-Lift Big, Eat Big

Good luck to all of our athletes competing throughout the southeast this weekend!!!

The Dalai Lama, when asked what surprised him most about humanity, answered “Man.  Because he sacrifices his health in order to make money.  Then he sacrifices his money to recuperate his health.  And then he is so anxious about the future that he does not enjoy the present; the result being that he does not live in the present or the future; he lives as if he is never going to die, and then he does having never really lived.”

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Friday 10.10.14

Posted on 09. Oct, 2014 by in WOD2

“Deck of Cards”

Diamonds-200 M Run
Spades-Deadlift (225/155)
Hearts-Toes to Bar

Jokers-50 Wall Balls (20/14)

Each team of two athletes will recieve on complete deck of playing cards for time. Each player will draw a card and perform the card number and the suit exercise and then draw another card. This will continue until the deck is completed. Complete one 200 M Run for every diamond drawn. Face cards are worth 10 and Aces are worth 11.

“The doctor of the future will give no medicine, but will interest his patients in the care of the human body, in diet, and in the cause and prevention of disease.”~Thomas Edison

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Thursday 10.9.14

Posted on 08. Oct, 2014 by in WOD2

For time:

Run 1 Mile (MHS loop)
40 Box Jump on and Overs (24/20)
30 Burpees
20 Pull Ups

10 Power Snatches (135/95)

Rx’d + (165/110)

“Develop success from failures. Discouragement and failure are two of the surest stepping stones to success.”~Dale Carnegie

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Wednesday 10.8.14

Posted on 07. Oct, 2014 by in WOD2

With a continuously running clock complete following every minute as long as possible (NTE 15 rounds):

5 Burpees
3 Hang Squat Cleans
1 Push Jerk

1) 3 rounds not for time of:

10 Double KB Box Step Ups (5 each)
20 GHD Sit Ups
30 Banded Good Mornings

 Should You Be Napping-CrossFit Invictus

“God inhabits the tiny seed, empowers the tiny deed.  He cures the the common life by giving no common life, by offering no common gifts.  Do all the good you can, by all the means you can, in all the ways you can, in all the places you can, at all the times you can, to all the people you can, as long as ever you can.  Don’t discount the smallness of your deeds.”~Max Lucad0-Cure For The Common Life

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Tuesday 10.7.14

Posted on 06. Oct, 2014 by in WOD2

With a 6 minute continuously running clock complete:

2 rounds of:

Every minute on the minute complete:

Minute 1-Row for max Cals
Minute 2-Max Burpees (45)
Minute 3-Max Double Unders

1) KB Bench Press 3 x 15

2) Tabata 6 x 20 x 10 Dynamic Push Ups

Your CrossFit Friends-Video

Mobility WOD Pelvic Adjustments-Video

“Discipline is just doing the same thing the right way whether anyone’s watching or not.”

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Monday 10.6.14

Posted on 05. Oct, 2014 by in WOD2

“The Seven”

7 rounds for time of:

7 Handstand Push Ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/175)
7 Burpees
7 KB Swings (70/53)
7 Pull Ups

Compare to 9.11.12

The creation of the heavens and the earth and everything in them was completed. On the seventh day, having finished his task, God rested from all his work.  And God blessed the seventh day and declared it holy, because it was the day when he rested from his work of creation.~Genesis 2:1-3

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Sunday 10.5.14

Posted on 04. Oct, 2014 by in WOD2

Rest Day

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Saturday 10.4.14

Posted on 03. Oct, 2014 by in WOD2

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

3 Bench Press reps
10 KB Swings

1) Back Squat 6 x 3 (across)

3 Reasons To Cool Down-The Boxlife Magazine

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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Friday 10.3.14

Posted on 02. Oct, 2014 by in WOD2

7 rounds of:

Every minute on the minute complete:

Minute 1-5 Power Snatches
Minute 2-10 Lateral Burpees
Minute 3-40 Double Unders

Rx’d + Squat Snatches


“In everyone’s life, at some time, our inner fire goes out. It is then burst into flame by an encounter with another human being. We should all be thankful for those people who rekindle the inner spirit.”~Albert Schweitzer

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Thursday 10.2.14

Posted on 01. Oct, 2014 by in WOD2

“Fight Gone Bad”

3 rounds for reps in 1 minute each of:

Wall Balls (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (24/20…no games standards)
Push Presses (75/55)
Row (Cals)
Rest 1 minute

In “Fight Gone Bad” you move from each of five stations after max reps in 1 minute.  The clock does not reset or stop between exercises.

Compare to 10.15.12

Why “Fight Gone Bad?”-Video

“The second half of a man’s life is made up of nothing but the habits he has acquired during the first half.”~Feodor Dostoevski

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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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