WOD

Monday 1.5.15

Posted on 04. Jan, 2015 by in WOD2

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

5 Hang Squat Cleans (135/95)
5 Burpees
Rest 2 minutes

As many rounds and reps as possible in 4 minutes of:

3 Hang Squat Cleans (155/105)
5 Burpees
Rest 2 minutes

As many rounds and reps as possible in 3 minutes of:

1 Hang Squat Clean (185/125)
5 Burpees

Rx’d + (185/125…205/140…225/155)

1) Front Squat (find 1 rep max)

2015 Spring Clean Nutrition Challenge

 “I don’t know what the future holds, but I do know WHO holds the future.”

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Sunday 1.4.15

Posted on 03. Jan, 2015 by in WOD2

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Rest Day

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Saturday 1.3.15

Posted on 02. Jan, 2015 by in WOD2

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5 rounds for time of:

200 M Run
10 Handstand Push Ups
2 Rope Climbs
10 Axle Bar Deadlifts (225/155)

1) Every minute on the minute for 10 minutes:

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

“If you really want to do something, you’ll find a way. If you don’t, you’ll find an excuse.”

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Friday 1.2.15

Posted on 01. Jan, 2015 by in WOD2

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

50 Wall Balls (20/14)
100 Double Unders
25 Power Snatches (115/80)
100 Double Unders
50 Wall Balls (20/14)
15  Muscle Ups

Rx’d + (135/95)

1) Every minute on the minute for 10 minutes:

2 Snatches (reset between each rep)

The “Spring Clean” Nutrition Challenge begins Monday, January 5th.  Teams of 3 sign up at gym.

Do not store up for yourselves treasures on earth, where moth and rust destroy, and where thieves break in and steal. But store up for yourselves treasure in heaven, where moth and rust do not destroy, and where thieves do not break in and steal. For where you treasure is, there you heart will be also.~Matthew 6:19-21

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Thursday 1.1.15

Posted on 31. Dec, 2014 by in WOD2

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Happy New Year!!!

Archived coverage from the 2009, 2010, 2011, 2012 and 2013 CrossFit Games-Video

Holiday Schedule:

-Thursday, January 1st-Closed
-Friday, January 2nd-Resume Regular Schedule

“It is not enough to take steps which may some day lead to a goal; each step must be itself a goal and a step likewise.”

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Wednesday 12.31.14

Posted on 30. Dec, 2014 by in WOD2

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10 rounds of:

Every minute on the minute complete:

Minute 1-7 Bench Press reps
Minute 2-15 KB Swings
Minute 3-7 Box Jumps (36/28)

Holiday Schedule:

-Wednesday, December 31st-Regular Schedule (adults and kids) with the exception of No 6:30pm class
-Thursday, January 1st-Closed
-Friday, January 2nd-Resume Regular Schedule

“You can’t out train poor nutrition.”

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Tuesday 12.30.14

Posted on 29. Dec, 2014 by in WOD2

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Complete as many reps as possible in 12 minutes of the following ascending ladder rep scheme of:

1 Power Clean (155/105)
1 Burpee Pull Up
2 Power Cleans (155/105)
2 Burpee Pull Ups
3 Power Cleans (155/105)
3 Burpee Pull Ups

Continue on through 4/4…5/5…6/6… and so forth.

1) Deadlift 3 x 5 (across)

2) 3 x 20 Banded Good Mornings

Average Joe With Rich Froning-Video

“If you can change your mind, you can change your life.”~ William James

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Monday 12.29.14

Posted on 28. Dec, 2014 by in WOD2

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For time:

800 M Run (MMS)
20 Thrusters (135/95)
20 Toes to Bar
800 M Run
20 Thrusters (135/95)
20 Toes to Bar

1) 3 x 4 Front Squats + 8 Back Squats (climbing)

Compare and add loads to HERE

2009 CrossFit Games Highlights-Video

Holiday Schedule:

-Monday, December 29th-Regular Schedule (adults and kids)
-Tuesday, December 30th-Regular Schedule
-Wednesday, December 31st-Regular Schedule (adults and kids) with the excetpion of No 6:30pm class
-Thursday, January 1st-Closed
-Friday, January 2nd-Resume Regular Schedule

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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Sunday 12.28.14

Posted on 28. Dec, 2014 by in WOD2

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Rest Day

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Saturday 12.27.14

Posted on 26. Dec, 2014 by in WOD2

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Teams of 2 complete the following:

As many rounds and reps as possible alternating with a partner in 12 minutes of:

1 Power Snatch
2 Power Snatches
3 Power Snatches
4 Power Snatches
5 Power Snatches
Each partner complete 30 Double Unders to complete each round

Only one partner working at a time to complete Power Snatches.  Both partners complete 30 Double Unders to complete each round.

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

5 Bench Press reps
5 Strict Pull Ups (must break between every repetition)

For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.~1 Timothy 4:8

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World Class Fitness

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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