Saturday 2.7.15

Posted on 06. Feb, 2015 by in WOD2


5 rounds of:

Every minute on the minute complete:

Minute 1-50 M Prowler Push (25 down/25 back)
Minute 2-10 Chest to Bar Pull Ups
Minute 3-10 Back Squats (185/125)
Minute 4-10 One Arm DB Snatches (70/50 alternating)

Rx’d + (225/155)

 “Excellence is the gradual result of always striving to do better.”

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Friday 2.6.15

Posted on 05. Feb, 2015 by in WOD2


“Deck of Cards”

Diamonds-200 M Run
Spades-Power Cleans (155/105)
Hearts-Wall Balls (20/14)

Jokers-800 M Run (MMS) or 1000 M Row

Each team of 2 athletes will receive on complete deck of playing cards for time.  Each team member will draw a card and perform the card number and the suit exercise and then draw another card.  This will continue until the deck is completed.  Face cards are worth 10 and Aces are worth 11.

“Without self discipline, success is impossible, period.”~Lou Holtz

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Thursday 2.5.15

Posted on 04. Feb, 2015 by in WOD2


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

7 Push Jerks (135/95)
30 Double Unders

Rx’d + (165/110)

1) Close Grip Bench 5 x 7

2) 6 alternating Tabata rounds of:

Bench Hollow Holds
Static Ring Holds

Be The Change You Want To See. . . In Your Workouts-CrossFit Verve

“Many people fail in life, not for lack of ability or brains or even courage but simply because they have never organized their energies around a goal.”~Elbert Hubbard

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Wednesday 2.4.15

Posted on 03. Feb, 2015 by in WOD2


3 rounds for time of:

400 M Run
10 Power Snatches (115/80)

15 Box Jumps (24/20)

Rx’d + (135/95)

1) Sumo Deadlift 3 x 5 (across)

2) 5 rounds not for time of:

Front Rack Double KB Carry (AHAP)
10 Barbell Good Mornings

Virtuosity with Chuck Carswell-Video

“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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Tuesday 2.3.15

Posted on 02. Feb, 2015 by in WOD2



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

5 Pull Ups
10 Push Ups
15 Air Squats



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

5 Handstand Push Ups
10 Pistols
15 Pull Ups

Compare to 12.13.13

It’s Time For The CrossFit Games Open-Video

The Rx’d Division Of  The CrossFit Games Open-Video

The Scaled Division Of The CrossFit Games Open-Video

“Being humble means recognizing that we are not on earth to see how important we can become, but to see how much difference we can make in the lives of others.”

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Monday 2.2.15

Posted on 01. Feb, 2015 by in WOD2


10 rounds of:

2 Clean and Jerks  (reset between each rep)
10 Toes to Bar

Complete 10 sets with the load increasing every set.  Immediately perform 10 toes to bar after each set of cleans.  There is no time component for this workout.  Rest as long as needed between sets, but load must increase every set.

1) 5 minutes to complete the following:

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

Russian KB Swings

Be More Human Reebok Super Bowl Commercial-Video

Why Your Workout Should Be High-Intensity-New York Times

By humility and the fear of the LORD are riches, and honor, and life.~Proverbs 22:4

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Sunday 2.1.15

Posted on 31. Jan, 2015 by in WOD2


Rest Day

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Saturday 1.31.15

Posted on 30. Jan, 2015 by in WOD2


Complete the following for time:

Every minute on the minute perform:

7 Thrusters (95/65)
Use the rest of the minute to complete max reps Box Jumps (24/20)Continue this sequence until you complete 105 Box Jumps.

Rx’d + (135/95)

1) Devote 10 minutes to one “Goat”

Even when you’ve played the game of your life, it’s the feeling of teamwork that you’ll remember. You’ll forget the plays, the shots, and the scores, but you’ll never forget your teammates.~Deborah Palmore

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Friday 1.30.15

Posted on 29. Jan, 2015 by in WOD2

MHS Football

As many rounds and reps as possible in 8 minutes of:

5 Bench Press reps
5 Deadlifts

Rest 3 minutes…

For time:

13 Rope Climbs

1) 3 rounds not for time of:

3 Way Push Ups x 7-12 reps
3 rounds of:
7 DB Bent Over Rows
7 DB Hang Power Cleans

Damper Setting and Drag Factor On The Concept 2 Rower-Video

Double Under Tips

“Working hard becomes a habit, a serious kind of fun. You get self-satisfaction from pushing your self to the limit, knowing that all the effort is going to pay off.”~Mary Lou Retton

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Thursday 1.29.15

Posted on 28. Jan, 2015 by in WOD2


4 rounds of:

With a 4 minute continuously running clock complete:

600 M Run
As many Double Unders as possible in time remaining
Rest 90 seconds between rounds

Post run times and total double unders to comments.

1) Front Squat 4 x 4 

How To Get Better Sleep: The Beginner’s Guide To Overcoming Sleep Deprivation

What Is “Karen?”-CrossFit Lisbeth

Squat Mobility Routine-Video

“Never give in—never, never, never, never, in nothing great or small, large or petty, never give in except to convictions of honor and good sense.  Never yield to force; never yield to the apparently overwhelming might of the enemy.”~Winston Churchill

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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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