WOD

Wednesday 9.3.14

Posted on 02. Sep, 2014 by in WOD2

3 rounds of:

As many rounds and reps as possible in 5 minutes of:

10 Push Ups
10 KB Swings
10 Box Jumps (24/20)
Rest 1 minute between cycles

1) Sumo Deadlift 3 x 8

2) 3 rounds not for time of:

20 Banded Good Mornings
Plank Hold 60 seconds

Finishing the Second Pull with Coach Burgener-Video

Meet CrossFit’s Fittest Man on Earth-CNN Health

“Make the most of yourself, for that is all there is of you.”~Ralph Waldo Emerson

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Tuesday 9.2.14

Posted on 01. Sep, 2014 by in WOD2

3 rounds for time of:

600 M Run
18 Thrusters (95/65)
12 Pull Ups

1) Back Squat 3 x 7 (across)

“Pain is inevitable. Suffering is optional.”~M. Kathleen Casey

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Monday 9.1.14

Posted on 01. Sep, 2014 by in WOD2

Teams of 2 complete the following:

Each minute begins with each team member performing 3 Burpees then…

With a continuously running clock do 1 Power Snatch (115/80) the first minute, 2 Power Snatches the second minute, 3 Power Snatches the third minute… continuing as long as you are able to complete within the minute.

Power Snatches may be partitioned in any rep scheme as long as the total number of reps is achieved within the minute as a team.

Rx’d + (135/95)

-Labor Day Schedule-9:00am class only

“A man can be as great as he wants to be.  If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done.”~Vince Lombardi

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Sunday 8.31.14

Posted on 30. Aug, 2014 by in WOD2

Rest Day

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Saturday 8.30.14

Posted on 29. Aug, 2014 by in WOD2

4 rounds for time of:

Row 15/12 Cals
20 KB Swings
100 M KB Waiter’s Walk (50 right/50 left)

1) Complete 1 Hang Power Clean every 20 seconds for 8 minutes

2) Devote 10 minutes to one specific “Goat”

-Mobility Clinic today, August 30th at 10:15am with Dustin Hall. This will be the first class in the mobility series. This will be a free class.

-Labor Day Schedule:

-9:00am Class Only

Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day.For our light and momentary troubles are achieving for us an eternal glory that far outweighs them all. So we fix our eyes not on what is seen, but on what is unseen, since what is seen is temporary, but what is unseen is eternal.~2 Corinthians 4:16-18

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Friday 8.29.14

Posted on 28. Aug, 2014 by in WOD2

7 rounds of:

Minute 1-7 Bench Press reps
Minute 2-Max reps Strict Pull Ups
Minute 3-50 M Banded Sprint

1) Alternating with a partner complete max rounds in 5 minutes of:

10 Plyo Push Ups

-Mobility Clinic this Saturday, August 30th at 10:15am with Dustin Hall. This will be the first class in the mobility series. This will be a free class.

-Labor Day Schedule:

-9:00am Class Only

That man is successful who has lived well, laughed often, and loved much, who has gained the respect of the intelligent men and the love of children; who has filled his niche and accomplished his task; who leaves the world better than he found it, whether by an improved poppy, a perfect poem, or a rescued soul; who never lacked appreciation of earth’s beauty or failed to express it; who looked for the best in others and gave the best he had. ~Robert Louis Stevenson

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Thursday 8.28.14

Posted on 27. Aug, 2014 by in WOD2

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

10 Back Squats (bodyweight/.75 bodyweight)
20 Ab Mat Sit Ups
40 Double Unders

1) Front Squat (work to heavy 3)

“If the only prayer you said in your whole life was, “thank you,” that would suffice.”~Meister Eckhart

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Wednesday 8.27.14

Posted on 26. Aug, 2014 by in WOD2

Teams of 2 complete the following:

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean and Jerk (135/95)
2 Power Clean and Jerks (135/95)
3 Power Clean and Jerks (135/95)
4 Power Clean and Jerks (135/95)
5 Power Clean and Jerks (135/95)
Rest 1 minute…

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean and Jerk (155/105)
2 Power Clean and Jerks (155/105)
3 Power Clean and Jerks (155/105)
Rest 1 minute…

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean and Jerk (185/125)

Rx’d + (155/105..185/125..225/155)

Post total reps as a team and loads to comments.

Reps do not have to be unbroken but the reps must be completed before partner can begin. For example, partner A performs 1 rep…partner B performs 1 rep…then partner A performs 2 reps….partner B performs 2 reps…and so forth as you rotate through rep scheme. Begin rep scheme again after completion of round one.

-Mobility Clinic this Saturday, August 30th at 10:15am with Dustin Hall.  This will be the first class in the mobility series. 

“Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.”~Helen Keller

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Tuesday 8.26.14

Posted on 25. Aug, 2014 by in WOD2

With a 18 minute continuously running clock complete:

Run 1 Mile (MHS Loop)
As many rounds and reps as possible in the time remaining of:
10 Push Ups (deload)
20 Wall Balls (20/14)

“Courage is a peculiar kind of fear.”~Charles Kennedy

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Monday 8.26.14

Posted on 25. Aug, 2014 by in WOD2

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

Power Snatches (115/80)
Burpees

Rx’d + (135/95)

1) 3 rounds of:

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

It is useless for you to work so hard from early morning until late at night, anxiously working for food to eat; for God gives rest to his loved ones.~Psalm 127:2

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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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