Monday 4.6.15

Posted on 05. Apr, 2015 by in WOD2


Every minute on the minute for as long as possible:

3 Power Cleans (135/95)
3 Front Squats (135/95)
3 Push Jerks (135/95)

Rx’d + (185/125)

When you reach the 12 minute mark, add one rep of each movement every minute until you can no longer complete within the minute.  For example, minute 13 would be 4 Power Cleans, 4 Front Squats, and 4 Push Jerks.  Minute 14 would be 5 Power Cleans, 5 Front Squats, 5 Push Jerks and so forth.

1) Front Squat 3 x 7 (across)

“Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work.”~H. L. Hungt

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Sunday 4.5.15

Posted on 04. Apr, 2015 by in WOD2


Rest Day

After the Sabbath, at dawn on the first day of the week, Mary Magdalene and the other Mary went to look at the tomb.  There was a violent earthquake, for an angel of the Lord came down from heaven and, going to the tomb, rolled back the stone and sat on it.  His appearance was like lightning, and his clothes were white as snow.  The guards were so afraid of him that they shook and became like dead men.

The angel said to the women, “Do not be afraid, for I know that you are looking for Jesus, who was crucified.  He is not here; he has risen, just as he said.  Come and see the place where he lay.  Then go quickly and tell his disciples: ‘He has risen from the dead and is going ahead of you into Galilee.  There you will see him.’  Now I have told you.”

So the women hurried away from the tomb, afraid yet filled with joy, and ran to tell his disciples.  Suddenly Jesus met them. “Greetings,” he said.  They came to him, clasped his feet and worshiped him.  Then Jesus said to them, “Do not be afraid.  Go and tell my brothers to go to Galilee; there they will see me.” Matthew 28:1-10

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Saturday 4.4.15

Posted on 04. Apr, 2015 by in WOD2


Teams of 2 complete:

Alternate to complete as many rounds and reps in 5 minutes of each of the following:

-60′ Sled Pull
-7 Knees to Elbows
-1 Hang Power Clean
-120′ Farmer’s Carry
-1 Keg Up and Over
Rest 1 minutes between movements

Now if we died with Christ, we believe that we will also live with him. For we know that since Christ was raised from the dead, he cannot die again; death no longer has mastery over him. The death he died, he died to sin once for all; but the life he lives, he lives to God. In the same way, count yourselves dead to sin but alive to God in Christ Jesus.~Romans 6:8-10

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Friday 4.3.15

Posted on 02. Apr, 2015 by in WOD2


Every minute on the minute for 10 minutes complete:

10 Push Presses (95/65)
Max Double Unders during the remaining of the minute
Rest 4 minutes…

Run 1 Mile (MHS Loop)

Jesus said to her, ‘I am the resurrection and the life.  He who believes in me will live, even though he dies; and whoever lives and believes in me will never die.’~John 11:25-26

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Thursday 4.2.15

Posted on 01. Apr, 2015 by in WOD2


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

Power Snatches (115/80)

Rx’d + (135/95)

Compare to 8.26.14

1) 3 rounds of:

Minute 1-25 Ab Mat Sit Ups
Minute 2-2/3 Rope Climbs
Minute 3-45 second Plank Hold

 “I am not perfect, but I am getting better everyday…”

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Wednesday 4.1.15

Posted on 31. Mar, 2015 by in WOD2


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

12 Push Ups
9 Pull Ups
6 Front Squats (155/105)

Rx’d + (205/140)

1) Back Squat (find 7 rep max)

Close of the CrossFit Games Open Update Show-Video

They left that place and passed through Galilee.  Jesus did not want anyone to know where they were,because he was teaching his disciples.  He said to them, The Son of Man is going to be delivered into the hands of men.  They will kill him, and after three days he will rise.~Mark 9:30-31

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Tuesday 3.31.15

Posted on 30. Mar, 2015 by in WOD2


3 rounds for time of:

600 M Run
12 Deadlifts (225/155)
21 Box Jumps (24/20)

Compare to 11.6.14

1) Teams of 2 alternate to complete as many rounds and reps as possible in 7 minutes of:

1-2-3-4-5-6-7 reps of:

Toes to Bar

“If you don’t make mistakes, you’re not working on hard enough problems. And that’s a big mistake.”~Frank Wilczek

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Monday 3.30.15

Posted on 29. Mar, 2015 by in WOD2


With a continuously running clock do 1 Power Clean and Jerk (135/95) the first minute, 2 Power Clean and Jerks the second minute, 3 Power Clean and Jerks the third minute… continuing as long as you are able to complete within the minute.

Use as many sets each minute as needed.

1) 4 rounds not for time of:

DB Incline Bench 8-12 reps
15 Kneeling Banded Chest Pulls
Max reps Strict/Weighted Bar Dips
(rest as needed between sets)

“The only difference between a good day and a bad day is your attitude.”~Dennis S. Brown

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Sunday 3.29.15

Posted on 28. Mar, 2015 by in WOD2


Rest Day

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Saturday 3.28.15

Posted on 27. Mar, 2015 by in WOD2


7 rounds of:

Every 3 minutes complete:

3 Power Snatches
2 rounds of:
5 Pull ups
10 Push Ups
20 Double Unders

Rx’d + (Chest to Bar Pull Ups…30 Double Unders)

You’re Not 20 Anymore

“I cannot even imagine where I would be today were it not for that handful of friends who have given me a heart full of joy.  Let’s face it, friends make life a lot more fun.”~Charles Swindoll

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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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