Archive for January, 2014

WOD Thursday 01-30-2014

WOD Type: “MetCon & Strength” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders 150 Single Under Contacts WOD Particulars: MetCon: For Time of… 500m Row 50 Situps 1000m Row 30 Situps 2000m Row 20 situps Strength: Power Cleans 3 Reps on the minute for 11 […]

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WOD Wednesday 01-29-2014

WOD Type: “MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: Rx 21, 15, 9… Chest To Bar Clean & Jerk @ 95# Push-Ups Today’s WOD – Should be called Fools Gold… It will fool you into thinking it will be easy […]

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WOD Tuesday 01-28-2014

WOD Type: “MetCon – Fran” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: Fran Rx 21, 15, 9… 95# Thrusters PullUps Snatch Work: Overhead Squats – 3 @ 10 Snatch Balance – 3 @ 3 Snatch – 3 @ 3 Today’s WOD […]

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WOD Sunday 01-26-2014

WOD Type: “MetCon, MetCon, & Strength” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: Test for Time of… 40 SDHP (Simulate Rowing 400m) 40 Squats 30 Situps 20 Push-Ups 10 Pull-Ups Time: 6:31 MetCon: 5 Minute Ladder of… 1 Power Clean @ […]

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WOD Saturday 01-25-2014

WOD Type: “MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: 5 Rounds For Time Of… 50-40-30-20-10 Reps Double Unders 21 SDHP @ 45# 20″ Box Jumps Today’s WOD – was another pain in the ass workout. All these hard core MetCon’s […]

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WOD Friday 01-24-2014

WOD Type: “MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 For Time Of… Hang Snatch @ 75# Back Squats @ 135# Burpees Today’s WOD – Is the damn thing ever going […]

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WOD Wednesday 01-22-2014

WOD Type: “MetCon *2” WOD Warm-Up: Jump Rope @ 100 Contacts TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: 5 Rounds For Time Of… 10 Front Squats @ 100# 5 Burpees MetCon: 4 Minutes of… Wallballs 20# @ 9′ with a 20# vest Today’s […]

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WOD Tuesday 01-21-2014

WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders 150 Single Under Contacts WOD Particulars: MetCon: (Time) AMRAP in 20 Minutes of… 21 Bench Pres @ 135# 21 Pull-Ups Strength: Close Grip Bench Press – 7 @ 3 155# 160# 165# […]

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WOD Monday 01-20-2014

WOD Type: “MetCon” WOD Warm-Up: Jump Rope @ 100 Contacts TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: 5 Rounds For Time Of… 10 GHD’s 10 Back Extensions 10 Thrusters @ 75# 10 Clean & Jerk @ 75# Today’s WOD – Was a grudge […]

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WOD Saturday 01-18-2014

WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Squat Clean & Jerk – 2 + 1 @ 7 Sets Warm-Up –> 10 @ 95# 95# 95# 115# 120# 125# 130# 135# MetCon: (Time) 21, 15, 9 of […]

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