Archive for March, 2014

WOD Sunday 03-30-2014

WOD Type: “Crossfit Open 14-5” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Open Event: 14-5 for time of… 21, 21, 18, 18, 15, 15, 12, 12, 9, 9, 6, 6, 3, 3 Thrusters @ 95# Bar Facing Burpees Reps: 168 total reps! […]

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WOD Thursday 03-27-2014

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: 7 Minute AMRAP of… 3, 3, 6, 6, 9, 9, 12, 12, 15, 15, etc… Thrusters @ 95# Box Jumps @ 24″ Reps: 3, 3, 6, 6, 9, 9, 12, […]

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WOD Tuesday 03-25-2014

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: Thrusters 5@5 of 115# MetCon: 5 Minute AMRAP of… Burpee Box Jumps @ 24″ Reps: 31 Today’s WOD was really good. Short, sweet and to the point! Pretty much how this post […]

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WOD Monday 03-24-2014

WOD Type: “MetCon – Hero WOD ‘Jack’” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: AMRAP in 20 Minutes of… 10 Push Press @ 115# 10 KB Swings @ 1.5 Pood 10 Box Jumps @ 24″ Rep Count: 200. Six complete rounds […]

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WOD Sunday 03-23-2014

WOD Type: “Endurance/Enjoyment” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: 10 mile road bike for time… 10 miles for time Today’s WOD was a fantastic ride around my usual loop. Completed 11.2 miles in 51:16. Total elevation gain 693 feet and burned […]

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WOD Saturday 02-22-2014 – Crossfit Open 14-4

WOD Type: “Crossfit Open 14-4” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Open Event: 14-4 in 14 Minutes of… 60 Calorie Row 50 Toes to Bar 40 Wallballs 30 Cleans @ 135# 20 Muscle-Ups Reps: 143 total reps! Today’s WOD was live […]

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WOD Tuesday 03-18-2014

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: Power Snatch (4 Reps Every Minute for 12 Minutes)… Warm-Up @ 75# 95# X 12 Sets MetCon: 5 Rounds of… 20 Pull-Ups 20 GHD Sit-Ups Time: 21:20. Today’s WOD was really good. […]

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WOD Monday 03-17-2014

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: Back Squat (Work to 1 Rep Max)… Warm-Up @ 135# 185#, 225#, 245#, 255#, 260#, 265#, 270#(PR), 275#(PR) MetCon: 5 Rounds of… 10 DB Snatch @ 40# 15 Wall […]

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WOD Sunday 03-16-2014

WOD Type: “Crossfit Open 14-3” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Open Event: 14-3 in 8 Minutes of… 10 Deadlifts @ 135# 15 Box Jumps @ 24″ 15 Deadlifts @ 185# 15 Box Jumps @ 24″ 20 Deadlifts @ 225# 15 […]

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WOD Thursday 03-13-2014

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: 20, 15, 9 of… Run 1200, 800, 400 meters 9, 15, 21 DB Thrusters @ 35# 9, 15, 21 Burpees Time: 31:13. Goal was under 30 minutes… Today’s WOD was really […]

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