WOD

Saturday 6.13.15

Posted on 13. Jun, 2015 by in WOD2

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Teams of 2 complete:

Starting at 0:00

Row 1000 M (each)

Starting at 10:00

As many reps as possible in 7 minutes of:

Power Cleans (185/125)

Rx’d + (225/155)

Starting at 17:00

As many reps as possible in 5 minutes of:

Wall Balls (20/14)

Only 1 partner working at a time.

1) Devote 10 minutes to one specific “Goat”

“That which we persist in doing becomes easier, not that the task itself has become easier, but that our ability to perform it has improved.” ~Ralph Waldo Emerson

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Friday 6.12.15

Posted on 11. Jun, 2015 by in WOD2

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8 rounds each for time of:

Every 3 minutes complete:

200 M Run
12 Push Presses (115/80)

15 KB Swings (53/35)

Rx’d + (135…70/53)

Post fastest and slowest times to comments.

“Work harder than you want to and do more than is expected of you.”

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Thursday 6.11.15

Posted on 10. Jun, 2015 by in WOD2

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4 rounds for time of:

15 Pull Ups
12 Box Jump on and Overs (24/20)
9 Deadlifts (225/155)

Rx’d + (275/185)

1) Every minute on the minute complete:

-5 Snatches every minute on the minute for 4 minutes
-Rest 1 minute
-3 Snatches every minute on the minute for 4 minutes
-Rest 1 minute
-1 Snatch every 30 seconds for 4 minutes

“It is all about effort, not performance.”

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Wednesday 6.10.15

Posted on 09. Jun, 2015 by in WOD2

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“Team WOD”

Teams of 2 complete as many rounds and reps as possible in 5 minutes each alternating between each partner of:

Double Unders
Rope Climbs
Push Ups
100 M Run (relay style)

God has given each of you a gift from his great variety of spiritual gifts.  Use them well to serve one another.  Do you have the gift of speaking?  Then speak as though God himself were speaking through you.  Do you have the gift of helping others?  Do it with all the strength and energy that God supplies.  Then everything you do will bring glory to God through Jesus Christ.  All glory and power to him forever and ever!  Amen.~1 Peter 4:10-11

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Tuesday 6.9.15

Posted on 08. Jun, 2015 by in WOD2

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Complete the following each for time:

Starting at 0:00 minutes:

1200 M Run (2 x 600 M Run)

Starting at 10:00 minutes:

5 rounds for time of:

20 Wall Balls (20/14)
10 Burpees

1) Back Squat (work to heavy 3)

“Feeling sorry for yourself, and your present condition, is not only a waste of energy but the worst habit you could possibly have.”~Dale Carnegie

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Monday 6.8.15

Posted on 07. Jun, 2015 by in WOD2

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

3 Power Cleans (185/125)
7 Box Jumps (24/20)

Rx’d + (225/155)

Compare to 8.21.14

1) Clean (work to heavy 2)

2) 100 Ab Mat Sit Ups

“Lack of success is a choice.”

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Sunday 6.7.15

Posted on 07. Jun, 2015 by in WOD2

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Rest Day

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Saturday 6.6.15

Posted on 05. Jun, 2015 by in WOD2

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“Blind Date”

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

“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 6.5.15

Posted on 04. Jun, 2015 by in WOD2

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Teams of 2 complete the following:

Alternate partners to complete as many rounds and reps as possible in 12 minutes of:

12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Rx’d + (185/125)

Partner 1 must complete one full round before partner 2 can go.  Only one partner working at a time.

 “Work in silence, let your success be your noise.”

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Thursday 6.4.15

Posted on 03. Jun, 2015 by in WOD2

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As many rounds and reps as possible in 14 minutes of:

200 M Run
5 Squat Snatches (95/65)
10 Overhead Squats (95/65)

Rx’d + (135/95)

1) Back Squat (work to heavy 5)

2) 4 rounds of:

Every 2 minutes complete:

Max Weighted Ab Twist in 30 seconds
Max Ab Mat Sit Ups in 60 seconds
Rest 3o seconds

Come unto Me all ye that labor and are heavy laden, and I will give you rest.  Take My yoke upon you and learn of Me, for I am meek and lowly in heart, and ye shall find rest unto your souls.  For My yoke is easy, and My burden is light.~Matthew 11:28-30

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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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