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Friday 7.22.16

Posted on 21. Jul, 2016 by in Uncategorized, WOD2


Complete as many reps as possible in 8 minutes of the following rep scheme:

2 Power Snatches (115/80)
2 Toes to Bar
4 Power Snatches (115/80)
Toes to Bar
6 Power Snatches (115/80)
Toes to Bar
8 Power Snatches (115/80)
Toes to Bar
10 Power Snatches (115/80)
10 Toes to Bar
12 Power Snatches (115/80)
12 Toes to Bar

If you complete the round of 14, go on to 16.  If you complete 16, go on to 18, etc.

1) 6 x 1 Hang Snatch + 1 Snatch (reset between reps)

“No man can climb out beyond the limitations of his own character.”~John Morley

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Thursday 7.21.16

Posted on 21. Jul, 2016 by in WOD2


3 rounds for time of:

21 Box Jumps (24/20)
15 Strict Ring Dips
9 Hang Power Cleans (145/100)

1) 4 rounds not for time of:

12 -15 DB Bench Press reps
2 Legless Rope Climbs
15 Kneeling Banded Chest Pulls
(rest as needed between sets)

“Success is not final, failure is not fatal: it is the courage to continue that counts.”~Winston Churchill

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Wednesday 7.20.16

Posted on 19. Jul, 2016 by in WOD2

doing work

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

30 Double Unders
20 Wall Balls (20/14)
10 Deadlifts (185/125)

Compare to 11.5.16

1) Back Squat (work to heavy 5)

“Every job is a self-portrait of the person who does it.  Autograph your work with excellence.”

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Tuesday 7.19.16

Posted on 18. Jul, 2016 by in WOD2


For time:

800 M Run (MMS)
50 Push Ups (deload)
600 M Run
25 Push Presses (115/80)
400 M Run
25 Push Jerks (115/80)
200 M Run
50 Push Ups (deload)

Rx’d + (135/95)

Compare to 11.3.15

“Humility is the opposite of pride.  Pride is a natural characteristic of human nature, but humility is a characteristic of our Lord and Savior.  If he was prideful he would have never humbled himself to become sin for us and die on the cross.  If we glorify anything in our life apart from the Lord we are being prideful because of him we have life.”

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Monday 7.18.16

Posted on 17. Jul, 2016 by in WOD2


3 rounds for time of:

15 Burpees
12 Power Snatches (135/95)

9 Overhead Squats (135/95)

1) 35 L-Pull Ups not for time

“It’s not about perfect.  It’s about effort, and when you implement that effort into your life…every single day, that is where transformation happens.  That is how change occurs…Remember why you started.”

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Sunday 7.17.16

Posted on 16. Jul, 2016 by in WOD2


Rest Day

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Saturday 7.16.16

Posted on 15. Jul, 2016 by in WOD2


“Blind Date”

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

1) Every minute on the minute for 12 minutes:

Even minutes-“Goat 1″
Odd minutes-“Goat 2″

“The goal is to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam.  So remember that.  Relax.  Have fun.  Work out.”~Pat Sherwood

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Friday 7.15.16

Posted on 15. Jul, 2016 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)
Push Presses (75/55)
Row (Cals)

Rest 1 minute between rounds

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 10.15.15

“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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Thursday 7.14.16

Posted on 13. Jul, 2016 by in WOD2


Complete the following by alternating between the two movements for time:

50-40-30-20-10 Double Unders
25-20-15-10-5 Toes to Bar

Compare to 9.4.14

1) Teams of 3 or 4 complete as many Tire Flips as possible in 12 minutes

The Road to the Games-Video

“I am so blessed.”

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Wednesday 7.13.16

Posted on 12. Jul, 2016 by in WOD2

CrossFit in the Needles

3 rounds for time of:

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

Compare to 9.2.14

1) Front Squat 3 x 3 (across)

“We are happy when for everything inside us there is a corresponding something outside us.”~W.B. Yeats

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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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