Archive for February, 2014

WOD Wednesday 02-26-2014

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: (Time) 3 Rounds of… 800 Meter Run 25 DB Thruster @ 30# each side Time: 19:40 – This was a tough workout since I do not run that much anymore… Today’s […]

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WOD Tuesday 02-25-2014

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: (Time) 4 Minutes of Clean & Jerk @ 135# 4 Minutes of SDHP @ 45# 4 Minutes of Burpees Today’s WOD was great. I took my time with the C&J’s and […]

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WOD Sunday 02-23-2014

WOD Type: “MetCon, MetCon & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: 15 Minutes of… 10 Deadlifts @ 155# 10 Ring Push-Ups Reps: 165 – 8 total rounds + 5 deadlifts MetCon: 7 Minutes of… Burpees Reps: 50 – Goal […]

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WOD Saturday 02-22-2014

WOD Type: “MetCon & Strength” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: (17 Minutes) Open 13-1… 40 Burpees 30 Snatches @ 75# 30 Burpees 30 Snatches @ 135# Etc… Last Year Rep Total: 104! – Today – 100 even… Couldn’t get […]

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WOD Friday 02-21-2014

WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Push Jerks… 6, 5, 4, 3, 2, 1, 1 @ 135# MetCon: (Time) 4 Rounds of… 36# KB Swings @ 20, 25, 30, 35 Burpee Pull-Ups @ 25, 20, […]

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WOD Wednesday 02-19-2014

  WOD Type: “Strength, MetCon & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Snatch… Work to a heavy Single 45#, 75#, 95#, 105#, 115#, 125#, 130#, 135#, 140# (Fail) Time: 15:00 – I spent too much time at the lower […]

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WOD Tuesday 02-18-2014

WOD Type: “Endurance, MetCon & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: 1 Hour Cut-off Time Endurance: Row Row 1000 Meters Time: 4:15 MetCon: 21, 15, 9 of… Pull-Ups Box Jumps @ 24″ Time: 7:45 MetCon: 15, 12, 9 of… KB […]

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WOD Monday 02-17-2014

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: (Time) Double Unders 100, 80, 60, 40, 20 Pull-Ups 25, 20, 15, 10, 5 Today’s WOD was great and painful all at once… Time: 33:28. Today was my first day at […]

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WOD Saturday 02-15-2014

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 of… 30 SDHP @ 45# 30 Wallballs 10′ @ 20# Today’s WOD was a test to see how bad wallballs will be coming up in the 2014 Crossfit Opens. […]

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WOD Friday 02-14-2014

Happy Valentine’s Day!   WOD Type: “Endurance” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Endurance: Enjoyment Bike Ride… Time: 1:14:15 – Wow, what a beautiful day for a ride! Today’s WOD was played out on the back streets in Oak Harbor. I […]

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