WOD

Saturday 7.19.14

Posted on 18. Jul, 2014 by in WOD2

20-15-10 reps  for time of:

Row (Cals)

KB Swings
Burpees
Dips

1) Devote 10 minutes to work on one skill

“Every time you stay out late; every time you sleep in; every time you miss a workout; every time you don’t give 100%… you make it that much easier for me to beat you.”

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Friday 7.8.14

Posted on 17. Jul, 2014 by in WOD2

7 rounds for time of:

200 M Run
7 Power Snatches (95/65)

Rx’d + Unbroken Power Snatches (135/95)

1)  3 rounds of:

Every minute on the minute complete:

Minute 1-Max Unbroken Handstand Push Ups
Minute 2-Rest
Minute 3-Max Unbroken Strict Handstand Push Ups
Minute 4-Rest

Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.”Joshua 1:9

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Thursday 7.17.14

Posted on 16. Jul, 2014 by in WOD2

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

10-20-30-40-50 reps of:

Wall Balls (20/14)
Ab Mat Sit Ups
Complete 3o Double Unders after each set

1) Overhead Squat 3 x 10

2) 1) 5 x 12 Double KB Walking Lunges (front rack)

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

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Wednesday 7.16.14

Posted on 15. Jul, 2014 by in WOD2

As many rounds and reps as possible in 15 minutes of:

9 Deadlifts (155/100)
12 Push Ups (deload)
15 Box Jumps (24/20)

Compare to 4.1.11 or 7.6.11

1) 1) DB Bench Press 3 x max reps

Rx’d + Rest Day

The Push-Up: Why is This So Hard?

“80% of your fitness is nutrition.”

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Tuesday 7.15.14

Posted on 14. Jul, 2014 by in WOD2

5 rounds for time of:

10 Power Cleans (135/95)
10 Burpees

Compare to 10.29.12

1) Teams of 2 complete as many reps as possible in 7 minutes of the following ladder by alternating partners:

1-2-3-4-5-6-7-8-9-10-11-12 and so forth of:

Chest to Bar Pull Ups

2) 3 rounds not for time of:

12 Bench Bent Over Rows
1 set of Banded Delt Complex

“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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Monday 7.14.14

Posted on 13. Jul, 2014 by in WOD2

For time:

800 M Run (MMS)
21 Thrusters (115/80)
600 M Run
15 Thrusters (115/80)
400 M Run
9 Thrusters (115/80)

Rx’d + (135/95)

1) Back Squat 6 x 3 (across)

Top 10 Ways To Get Skinny Fat

“Eventually we all have to accept full and total responsibility for our actions, everything we have done, and have not done. ”

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Sunday 7.13.14

Posted on 13. Jul, 2014 by in WOD2

Rest Day

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Saturday 7.12.14

Posted on 11. Jul, 2014 by in WOD2

Teams of 2 complete:

10 Bench Press reps (bodyweight/.75 bodyweight)
200 M Sled Pull
20 Bench Press reps (bodyweight/.75 bodyweight)
400 M Sled Pull
30 Bench Press reps (bodyweight/.75 bodyweight)
600 M Sled Pull

“Don’t be afraid to give your best to what seemingly are small jobs. Every time you conquer one it makes you that much stronger. If you do the little jobs well, the big ones will tend to take care of themselves.”~Dale Carnegie

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Friday 7.11.14

Posted on 10. Jul, 2014 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.

Rx’d + (155/105)

1) Max reps in 7 minutes of:

3 Muscle Ups
5 Handstand Push Ups

“Let us rather run the risk of wearing out than rusting out.”~Theodore Roosevelt

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Thursday 7.10.14

Posted on 09. Jul, 2014 by in WOD2

As many rounds and reps as possible in 20 minutes of:

200 M Run
15 Box Jump on and Overs (24/20)
15 Wall Balls (20/14)

CrossFit Trainer Education and Certification: New Programs and a New Structure by Nicole Carroll

“Understand that consistency is essential; nothing is achieved without it.”

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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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