Archive for January, 2015

WOD Saturday 01-31-2015

WOD Type: “Strength & MetCon” WOD Warm-Up: 100 Calorie Row Warm-Up @ Level 10 WOD Particulars: Strength: Squats WU 1 x 10 @ 135# 1 x 5 @ 170# 1 x 3 @ 195# 1 x Max @ 220# (Actual Reps = 8) Assistance Work: Lunges 5 x 10 @ 35# Dumbbells each arm Side Bends 5 x […]

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WOD Thursday 01-29-2015

WOD Type: “Strength & MetCon” WOD Warm-Up: 100 Calorie Row Warm-Up @ Level 10 WOD Particulars: Strength: Bench WU 1 x 10 @ 145# 1 x 5 @ 170# 1 x 3 @ 195# 1 x Max @ 220# (Actual Reps = 9) Assistance Work: Dumbbel Incline Bench Press 5 x 10 @ 50# (ea) Push-Ups 5 x 10 Dips 5 […]

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WOD Wednesday 01-28-2015

WOD Type: “Strength & MetCon” WOD Warm-Up: 100 Calorie Row Warm-Up @ Level 10 WOD Particulars: Strength: Deadlifts WU 1 x 10 @ 135# 1 x 5 @ 195# 1 x 3 @ 220# 1 x Max @ 250# (Actual Reps = 8) Assistance Work: Good Mornings 5 x 10 @ 90# Ab Wheel 3 x 5 MetCon: 3 Rounds of… […]

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WOD Monday 01-26-2015

WOD Type: “Strength & MetCon” WOD Warm-Up: 100 Calorie Row Warm-Up @ Level 10 WOD Particulars: Strength: Military Press WU 1 x 10 @ 95# 1 x 5 @ 110# 1 x 3 @ 125# 1 x Max @ 142# (Actual Reps = 7) Assistance Work: Dumbbel Press 5 x 10 @ 35# Dumbbell Reverse Press 3 x […]

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WOD Sunday 01-25-2015

WOD Type: “Strength & MetCon” WOD Warm-Up: 100 Calorie Row Warm-Up @ Level 10 WOD Particulars: MetCon: “Brutus” 10 Round of… Power Snatch @ 110# – 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Overhead Squats @ 65# – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Dips @ 10, 9, 8, […]

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WOD Saturday 01-24-2015

WOD Type: Strength & MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… Strength: Squats – Warmup 10 @ 135# – 1 x 3 @ 165# – 1 x 3 @ 190# – 1 x 3 @ 215# Assistance Work: – Step Ups – 5 x 10@ 50# Dumbbells […]

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WOD Thursday 01-22-2015

WOD Type: Strength & MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… Strength: Bench – Warmup 10 @ 145# – 1 x 3 @ 165# – 1 x 3 @ 190# – 1 x 3 @ 215# Assistance Work: – Bench – 5 x 10@ 165# – Dumbbell […]

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WOD Wednesday 01-21-2015

WOD Type: Strength & MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… Strength: Deadlift – Warmup 10 @ 165# – 1 x 3 @ 190# – 1 x 3 @ 215# – 1 x 3 @ 245# MetCon: Tombstone – 5 Rounds of – 8 Bar Facing Burpees […]

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WOD Monday 01-19-2015

WOD Type: Strength & MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… Strength: Military Press – Warmup 10 @ 105# – 1 x 3 @ 110# – 1 x 3 @ 135# – 1 x 3 @ 165# Assistance Work – Dumbbell Press: 5 x 10 @ 40# […]

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WOD Sunday 01-18-2015

WOD Type: MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… MetCon: 3 Rounds of “Row Mania” – 30-20-10 Overhead Squats @ 75# – 30-20-10 Toes To Bar (T2B) – 1000m, 800m, 500m Row (Level 10) Time: 41:12 Holy Shit! My hands are shredded. I honestly did not think […]

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