WOD

Wednesday 8.13.14

Posted on 12. Aug, 2014 by in WOD2

“Tabata”

Push ups
Pull Ups
Ab Mat Sit Ups
Air Squats

-The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
-Tabata score is the least number of reps performed in any of the eight intervals.

Post score for each exercise to comments and total for final score.
Example: 22, 9, 15, 15 = 61

1) Complete the following with a 4 minute running clock:

500 M Row
As many DB One Arm Snatches (50/35)  as possible in time remaining

Rx’d + (70/50)

I Am An Athlete

DFL-CrossFit Invictus

“Lack of success is a choice.”

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Tuesday 8.12.14

Posted on 11. Aug, 2014 by in WOD2

For time:

800 M Run (MMS)
Rest 4 minutes

At the end of the 4 minute rest break perform the following every minute on the minute for 10 minutes of:

10 Push Presses (95/65)
Max Double Unders during the remaining of the minute

Post run time and total double unders to comments.

Compare to 5.12.14

Rx’d + (115/95)

1) Every minute on the minute for 7 minutes complete:

6 Strict Shoulder Presses (from rack)

Rx’d + 6 Strict Handstand Push Ups

The Reverse Hyper with Louie Simmons-Video

The Reverse Hyper with Kelly Starrett-Video

“If you rest, you rust.”~Helen Hayes

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Monday 8.11.14

Posted on 10. Aug, 2014 by in WOD2

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

40 Box Jumps (24/20)
30 Snatches (75/45)
30 Box Jumps (24/20)
30 Snatches (135/75)
20 Box Jumps (24/20)
30 Snatches (165/100)
10 Box Jumps (24/20)
As many reps as possible in time remaining of Snatches (210/120)

Compare to 6.3.14

1) Back Squat 6 x 3

Compare and add loads to HERE

Proper Scapular Engagement-Video

“Most successful men have not achieved their distinction by having some new talent or opportunity presented to them. They have developed the opportunity that was at hand.”~Bruce Barton

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Sunday 8.10.14

Posted on 09. Aug, 2014 by in WOD2

Rest Day

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Saturday 8.9.14

Posted on 08. Aug, 2014 by in WOD2

“Team WOD”

Teams of 2 complete as many rounds and reps as possible in 4 minutes each alternating between each partner of:

Push Presses (95/65)
KB Walking Lunges

Hand Walk 40 feet (switch every 40 feet)
100 M Run (relay style)
Burpee Box Jumps (24/20)

Rest 1 minute between movements.

“Feeling sorry for yourself, and your present condition, is not only a waste of energy but the worst habit you could possibly have.”~Dale Carnegie

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Friday 8.8.14

Posted on 07. Aug, 2014 by in WOD2

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

6 Toes to Bar
6 Power Cleans (135/95)

Rx’d + (165/115)

Rest 2 minutes…

Run 1 Mile (Reveres MHS Loop)

2014 Reebok CrossFit Games Highlights-Video

Thy word is a lamp unto my feet, and a light unto my path.~Psalm 119:105

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Thursday 8.7.14

Posted on 06. Aug, 2014 by in WOD2

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

50 Double Unders
25 Wall Balls (20/14)
5 Muscle Ups

1) Bench Press 4 x 3

2) Tabata Push Ups 8 x 20 x 10 (total reps)

Games Athletes Reveal How Many Hours a Day They Workout-Video

And we know that in all things God works for the good of those who love him, who have been called according to his purpose.~Romans 8:28

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Wednesday 8.6.14

Posted on 05. Aug, 2014 by in WOD2

Teams of 2 complete as many rounds and reps as possible alternating in 17 minutes of:

12 Burpees
200 M Run

12 Deadlifts (225/155)

Rx’d + Rest Day

Partners will alternate movements to complete each round. Partner 1 performs 12 Burpees…Partner 2 performs 200 M Run..Partners 1 performs 12 Deadlifts (1 round complete).

“The chains of habit are generally too small to be felt until they are too strong to be broken.”~Samuel Johnson

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Tuesday 8.5.14

Posted on 04. Aug, 2014 by in WOD2

15-12-9-12-15 reps for time of:

Push Jerks (115/80)
Box Jumps (24/20)
Knees to Elbows

Rx’d + (135/95)

Compare to 12.3.13

1) 3 rounds not for time of:

8-12 Seated DB Shoulder Press
10 DB One Arm Row (10 each)
15 Kneeling Banded Chest Pulls

“People that pay for things never complain. It’s the guy you give something to that you can’t please.”~Will Rogers

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Monday 8.4.14

Posted on 03. Aug, 2014 by in WOD2

3 rounds for time of:

400 M Run
18 KB Swings (53/35)
9 Overhead Squats (115/80)

Rx’d + (70/53…165/110)

1) Front Squat 3 x 7 (across)

2) 3 x 15 GHD Sit Ups

CrossFit Games Commercials-Video

Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.~Galatians 6:9

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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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