Friday 5.1.15

Posted on 30. Apr, 2015 by in WOD2

River Ruckus 1

As many rounds and reps as possible in 7 minutes of:

3 Bench Press reps (bodyweight/.75 bodyweight)
5 Deadlifts (1.5 bodyweight/1.25 bodyweight)

Rest 2 minutes…

As many rounds an reps as possible in 7 minutes of:

7 Box Jumps (24/20)
10 True Push Ups

Rest 2 minutes…

600 M Run

“The best kind of friend is the one you could sit on a porch with, never saying a word, and walk away feeling like that was the best conversation you’ve had.”

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Thursday 4.30.15

Posted on 29. Apr, 2015 by in WOD2


For time:

Run 1 Mile (MHS loop)
50 KB Swings (53/35)
50 Burpees

1) Teams of 3 complete:

As many rounds and reps as possible alternating in 7 minutes of:

7 Toes to Bar

“Don’t find fault, find a remedy”~Henry Ford

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Wednesday 4.29.15

Posted on 28. Apr, 2015 by in WOD2


4 rounds for time of:

15 Overhead Squats (95/65)
50 Double Unders
10 Chest to Bar Pull Ups

Rx’d + (135/95)

1) Front Squat (work to heavy 5)

“You and your opponent want the same thing.  The only thing that matters is who works the hardest for it.”~Someone who paid the price

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Tuesday 4.28.15

Posted on 27. Apr, 2015 by in WOD2


As many rounds and reps as possible in 9 minutes of:

5 Power Cleans (155/105)
7 Ring Dips

Rx’d + (185/125)

1) Clean and Jerk 2-2-2-2-2 (climbing)

2) Teams of 2 complete:

Max Partner Ab Mat Sit Ups in 4 minutes

And in fact, you do love all of God’s family throughout Macedonia.  Yet we urge you, brothers and sisters, to do so more and more,and to make it your ambition to lead a quiet life:  You should mind your own business and work with your hands, just as we told you, so that your daily life may win the respect of outsiders and so that you will not be dependent on anybody.~1 Thessalonians 4:10-12

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Monday 4.27.15

Posted on 26. Apr, 2015 by in WOD2

River Ruckus

3 or 4 person teams complete the following:

5 rounds for max reps as a team in 3 minutes of:

Prowler Sprint 25 M
Rest 3 minutes between rounds

Congratulations to Heath Curtis, Brooks Brown, Keith Wood, Keith Payne, Matt Wood, Josh Farmer, Kayla Farmer, Leighton Brown, Shawn Johnson, Allison Laney, Brandy Farmer, Nikol Watson, Cory Farmer, Josh Sullivan, Sara Wilson, Jenni Irwin, Kyle Bernier, Penny Johnson, and Joel Irwin on their performance this weekend at River Ruckus in Asheville!!!

“Perseverance is the hard work you do after you get tired of doing the hard work you already did.”

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Sunday 4.26.15

Posted on 25. Apr, 2015 by in WOD2


Rest Day

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Saturday 4.25.15

Posted on 24. Apr, 2015 by in WOD2


3 rounds for time of:

Row 30/20 Cals
15 Deadlifts (225/155)
30 Wall Balls (20/14)

1) Every minute on the minute for 12 minutes:

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

“I wouldn’t say it’s not hard, but why wouldn’t it be?  All important things are hard.”~Toni Morrison

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Friday 4.24.15

Posted on 23. Apr, 2015 by in WOD2


3 rounds for time of:

25 KB Swings (53/35)
25 Box Jump on and Overs (24/20)
600 M Run

Rx’d + (70/53)

Compare to 1.14.14

1) KB Bench Press 4 x 12

2) Tabata 6 x 20 x 10 True Push Ups

“Unless you’re willing to have a go, fail miserably, and have another go, success won’t happen.” ~Phillip Adams

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Thursday 4.23.15

Posted on 22. Apr, 2015 by in WOD2


Teams of 2 complete the following:

As many rounds and reps as possible in 17 minutes of:

10 Rope Climbs
20 Power Snatches (135/95)
30 Burpees

Reps may be partitioned any way.  Only one partner may be working at a time to accomplish reps.

In the same way, let your light shine before others, that they may see your good deeds and glorify your Father in heaven.~Matthew 5:16

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Wednesday 4.22.15

Posted on 21. Apr, 2015 by in WOD2


“Nasty Girls“

3 rounds for time of:

50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)

1) Complete the following not for time:

Front Squat 3 x 5 (across)

The Story Of The Open-Video

Sport Specific Training With Chuck Carswell-Video

“Cardio-respiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination: you’re as good as your weakest link”~Greg Glassman

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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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