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WOD

Saturday 11.21.15

Posted on 20. Nov, 2015 by in WOD2

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“Tabata These”

DB Push Presses (45/30)
Row (cals)
Plank Ups
Toes to Bar

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

1) Every minute on the minute for 10 minutes:

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

Thanksgiving Schedule:

-Wednesday, November 25th-Regular Schedule/ NO CrossFit Kids
-Thursday, November 26th-Closed
-Friday, November 27th-6:00am and 9:00am only
-Saturday, November 28th-Regular Schedule

“And thank you for a house full of people I love.  Amen.”~Terri Guillemets

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Friday 11.20.15

Posted on 19. Nov, 2015 by in WOD2

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

Power Snatch (115/80)
Complete 20 Double Unders after each set

Rx’d + (135/95)

“It is not flesh and blood but the heart which makes us fathers and sons.”~Johann Schiller

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Thursday 11.19.15

Posted on 18. Nov, 2015 by in WOD2

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7 rounds of:

Minute 1-7 Bench Press reps
Minute 2-Max reps Strict Chin Ups
Minute 3-50 M Banded Sprint

1) Teams of 2 complete:

Max Partner Ab Mat Sit Ups in 4 minutes

WOD with GOD

“As for accomplishments, I just did what I had to do as things came along.”~Eleanor Roosevelt

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Wednesday 11.18.15

Posted on 17. Nov, 2015 by in WOD2

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Teams of 2 complete:

3 rounds for time of:

80 Wall Balls (20/14)
60 KB Swings
40 Box Jumps (24/20)

Reps may be partitioned any way.  Only one person working at a time.

1) Back Squat (work to heavy 5)

“A good laugh and a long sleep are the best cures in the doctor’s book.”~Irish Proverb

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Tuesday 11.17.15

Posted on 16. Nov, 2015 by in WOD2

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Every minute on the minute for 12 minutes of:

4 Chest to Bar Pull Ups
4 Power Cleans
4 Push Jerks

1) Deadllift 10-8-6-4-2

Thanksgiving Schedule:

-Wednesday, November 25th-Regular Schedule/ NO CrossFit Kids
-Thursday, November 26th-Closed
-Friday, November 27th-6:00am and 9:00am only
-Saturday, November 28th-Regular Schedule

It’s Okay To Be A 3 Times A Week CrossFitter-Words with Lisbeth

“Adversity is the first path to truth.”~Lord Byron

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Monday 11.16.15

Posted on 15. Nov, 2015 by in WOD2

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Teams of 2 complete the following for time:

3 rounds of:

200 M Run
400 M Run
600 M Run

One partner runs while other partner rest.

Thanksgiving Schedule:

-Thursday, November 26th-Closed
-Friday, November 27th-6:00am and 9:00am only
-Saturday, November 28th-Regular Schedule

“Follow your passion, and success will follow you.”~Terri Guillemets

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Sunday 11.15.15

Posted on 15. Nov, 2015 by in WOD2

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Rest Day

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Saturday 11.14.15

Posted on 13. Nov, 2015 by in WOD2

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20-15-10 reps for time of:

Back Squats (165/110)
Burpees
Pull Ups

1) Every minute on the minute for 10 minutes:

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

“Work harder than you want to, do more than you expect of yourself.”

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Friday 11.13.15

Posted on 12. Nov, 2015 by in WOD2

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For time:

20 Power Snatches (115/80)
800 M Run (MMS)
20 Power Snatches (115/80)

Rx’d + (135/95)

“I haven’t been so excited about a Friday since last Friday!”

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Thursday 11.12.15

Posted on 11. Nov, 2015 by in WOD2

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5 rounds for time of:

100 M Farmer’s Carry (AHAP)
15 Push Jerks (135/95)
40 Double Unders

1) Teams of 2 complete as many reps as possible in 7 minutes alternating of:

1 Rope Climb

“No man can tell whether he is rich or poor by turning to his ledger.  It is the heart that makes a man rich.  He is rich according to what he is, not according to what he has.”~Henry Ward Beecher

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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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