WOD

Friday 3.13.15

Posted on 12. Mar, 2015 by in WOD2

Do Work Boys...Do Work

CrossFit Games Open 15.3

As many rounds and reps as possible in 14 minutes of:

7 Muscle Ups
50 Wall Balls (20/14….women to a 9 ft target)
100 Double Unders

View workout standards HERE

“Advice is what we ask for when we already know the answer but wish we didn’t.”~Erica Jong

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Thursday 3.12.15

Posted on 11. Mar, 2015 by in WOD2

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

50 Double Unders
15 KB Swings (53/35)
10 Pull Ups

Rx’d + (70/53)

Compare to 12.31.13

1) Devote 10 minutes to one “Goat”

2) Devote 10 minutes to extra mobilty

“We have to learn to be our own best friends because we fall too easily into the trap of being our own worst enemies.”~Roderick Thorp

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Wednesday 3.11.15

Posted on 10. Mar, 2015 by in WOD2

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4 rounds for time of:

400 M Run
15 Back Squats (155/105 from rack)
3 Rope Climbs
25 Push Ups (deload)

Rx’d + (185/125 no racks)

“Discipline is simply choosing what you want right now or choosing what you want most.”

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Tuesday 3.10.15

Posted on 09. Mar, 2015 by in WOD2

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

6 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
12 Box Jumps (24/20)

Rx’d + (155/105)

1) Deadlift 4 x 5 (across)

1) 3 x 14 reps of Death March (14 total steps)

“It’s not how many friends you can count, it’s how many of those you can count on.”~Anthony Liccione

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Monday 3.9.15

Posted on 08. Mar, 2015 by in WOD2

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2 rounds each for time of:

600 M Run
12 Burpees
12 Push Jerks (135/95)
600 M Run
Rest 3 minutes

Rx’d + (165/110)

1) Shoulder Press 5-5-5-5-5 (climbing)

“What is the connection between what I want most in life and anything I plan to do today?”~Robert Brault

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Sunday 3.8.15

Posted on 08. Mar, 2015 by in WOD2

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Rest Day

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Saturday 3.7.15

Posted on 06. Mar, 2015 by in WOD2

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“Linda”

10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlift (1.5 bodyweight/bodyweight)
Bench Press (bodyweight/.75 bodyweight)
Power Clean (.75 bodyweight)

Compare to 6.19.14

Now faith is being sure of what we hope for and certain of what we do not see.~Hebrews 11:1

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Friday 3.6.15

Posted on 05. Mar, 2015 by in WOD2

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CrossFit Games Open 15.2

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.

Compare to 3.7.14

View workout standards HERE

Watch Archived Footage Of 15.2

“You can do what you have to do, and sometimes you can do it even better than you think you can.”

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Thursday 3.5.15

Posted on 04. Mar, 2015 by in WOD2

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As many rounds and reps as possible in 11 minutes of the following rep scheme of:

1 Power Snatch (115/80)
20 Double Unders
2 Power Snatches (115/80)
20 Double Unders
3 Power Snatches (115/80)
20 Double Unders
4 Power Snatches (115/80)
20 Double Unders
5 Power Snatches (115/80)
20 Double Unders

Continue through 6/20…7/20…8/20 and so forth.

Rx’d + (135/95)

“People become really quite remarkable when they start thinking that they can do things. When they believe in themselves they have the first secret of success.”~Norman Vincent Peale

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Wednesday 3.4.15

Posted on 03. Mar, 2015 by in WOD2

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Complete the following with a 6 minute running clock:

Row 1000/750 M
As many Wall Balls (20/14) as possible in time remaining

Compare to 8.13.13

1) Back Squat 5-4-3-2-1 (climbing)

2) Alternating Tabata 8 x 20 x 10

Ab Mat Sit Ups
Plank Hold

Urankar and Charron Win 15.1/15.1a-Video

“As each day comes to us refreshed and anew, so does my gratitude renew itself daily. The breaking of the sun over the horizon is my grateful heart dawning upon a blessed world.”~Terri Guillemets

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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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