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ianmb74@hotmail.com

8/29/14

BUY IN- Warm up for your POWER CLEANS and your 20 rep FRONT SQUAT (20 reps will be completed IMMEADTLY at following 'ANNIE')


WOD-

Max reps Cleans in 1 minute (Front Squat Weight)

--Then--

'Annie' (50-40-30-20-10)

Double Unders
Sit Ups


FRONT SQUATS- 20 rep Front squat set (do not be surprised if you do not hit your last max)



*Score is Number of Cleans/Annie Time/Number of FS (keep track of your own Annie time)

**There is no scheduled rest between the Cleans, Annie, and Front squats.


CASH OUT- Open Gym



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ianmb74@hotmail.com

8/27/14

BUY IN- Push Press- 10-12 minutes to work for a 1 rep max


WOD-

2 rounds-
25 x Air Squats
25 x Sit Ups (chest to knees)

2 rounds-
20 x Pull Ups
20 x Bar facing burpees

2 rounds-
15 x Front squats (135/95 lbs)
15 x Shoulders to Overhead (135/95 lbs)


CASH OUT- Bar Roll Outs- 2 sets of 10


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ianmb74@hotmail.com

8/27/14

BUY IN-  Endurance Test-  Max consecutive KB swings without stopping. (55/35 lbs).  When you stop swinging or let go, your score stops.  CrossFit is just as much about muscular endurance as it is about strength.  We will do this test and others like it again....ENJOY!!!


WOD-8 minute Ladder (Climb the ladder as high as possible) 1-1,2-2,3-3,4-4......

Hang Power Cleans (135/95 lbs)
Sprint Striders (Rt and lft leg have to touch box= 1 rep)


*Your score is the total of your last round (eg 10 Hang PC + 3 Sprint Striders +=13)


Cash out- Skill work of your choice


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ianmb74@hotmail.com

8/26/14

Buy In- Deadlift speed Pulls-  3 reps on the minute every minute for 6 minutes @ no more than 55% of your 1 rep max.


WOD- 2 rounds for time-

50 x Double Unders

50 Lunges (lunge out then back to starting position. Alternate legs however you choose)

50 x Double Unders

30 x Deadlifts (135/95 lbs)

50 x Double Unders

20 x Toes to bar

50 Double Unders

10 x Handstand Push Ups


Cash Out= Hanging bar wars



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ianmb74@hotmail.com

8/25/14

Buy In- Floor Press- 5 sets of 3 reps- Begin with a moderate weight and increase load with each successful round.

WOD- 4 rounds (2 minute time limit each round)

5 x Thrusters (95/65 lbs)
5 x Pull Ups
10 x Burpees

Max Wall Balls with remaining time (score each round is number of wall balls completed each round)

Rest :60 seconds after Round 1
Rest :90 sec after Round 2
Rest 120 sec after Round 3


Cash Out- 50 x Pendlay rows (slow and controlled, NO BOUNCE)  (95/65 lbs)

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ianmb74@hotmail.com

8/23/2014

Buy In:
Warm Up

WOD:
6 Rounds for Time
4x Bear Complex (115/85)
40 yard Bear Crawl
4x Dead Hand Pull Ups
4x Strict Toes 2 Bar
40x Double Unders

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ianmb74@hotmail.com

8/22/2014

Buy In:
20-25 minutes of Split Jerks to find your MAX for the day!

WOD:
12' AMRAP
800 run (first 400 with a sandbag)
10x Push Jacks


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ianmb74@hotmail.com

8/21/2014

Buy In:
Hang Squat Snatch (15-20 minutes) working on skill. No more the 1-3 reps at a time

WOD:
21-15-9
Wall Balls (20/14)
Hang Snatch (95/65)
Toes To Bar

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ianmb74@hotmail.com

8/20/2014

Buy In:
Warm Up for the WOD

WOD: Mat Games #2

15x Thrusters (95,65/65,45)
80 x Double Unders
15x OHS (115,85/85/45)
40x Box Jumps (24/20)
15x Deadlifts (205,155/155,115)
20x Burpees

*There is a 10' time cap to get through this WOD.  Your score is where you end up in 10' but continue the WOD until you are finished!*

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shakedown77@hotmail.com

8/19/2014

When is the last time you opened the bible and read stories about Abraham, Gideon, Mark, Luke, Matthew, or Peter to name a few.  The list goes on....Its kinda like "Naked and Afraid" meets "The Bachelor, or Bachelorette" with a little "Young and the Restless" and "Modern Family" mixed in.  The reality is that the stories haven't change with the issues and decisions we face today.  We still place idols in front of God because our idols are something we can touch, see, and feel. Where following Jesus is walking forward in faith blindly. Sometimes we hide behind our idols because our highlight reel is more impressive then to even fathom the fact that God has chosen you for something bigger, something that wasn't in your 5 year plan. But its not about your ability, its about your availability.  He chose us all, but we need to ask, and seek his plan for us. So when we are saying to ourselves "no way can I make this decision you are asking of me!" He is saying "I'm sending you!" and when you fight back and make excuses,  He is saying "I will be with you!" and then you may say sorry you have the wrong person, but He is saying "you will not fail!" See all these people I listed above were just average people in the bible going about their average days, but God had a bigger plan, and took them just as they were. Even the disciples who spent days with Jesus, still questioned who he was.  But the thing is that God uses ordinary people to do extraordinary things.  The difference today is that society and technology is just more advanced. Idols are stronger, highlight reels are bigger! If you are someone who strives for something bigger, a new challenge, a new direction because something just doesn't feel right in life. That's the holy spirit tugging on you, telling you to slow down and stop worrying about your ability in certain areas and work on your availability to Him and He will empower you and take you to a level you could never imagine.
"If only I could see it from your perspective, the beauty and the grace of your architecture."   


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