Archive for February, 2015

WOD Saturday 02-28-2015

WOD Type: “Crossfit Open 15.1, 15.1a” WOD Warm-Up: Standard TRX Warm-Up WOD Particulars: MetCon: 5 Rounds of Tombstone… Total Time: 44:57 Today’s WOD  Book To Read: Olympic Weightlifting By Greg Everett… Absolutely KICKASS!!! Olympic Weightlifting: A Complete Guide for Athletes & Coaches 419 pages that breaks down each move and adds all the supplemental exercises […]

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WOD Friday 02-20-2015

WOD Type: “Strength & MetCon” WOD Warm-Up: Standard TRX Warm-Up WOD Particulars: Strength: Bench Press WU 1 x 10 @ 135# 1 x 3 @ 180# 1 x 3 @ 205# 1 x 3 @ 230# (Actual Reps = 10) – (1RM 307#) MetCon: Max Rounds in 7 Minutes of… 5 Cleans @ 155# 7 […]

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WOD Thursday 02-19-2015

WOD Type: “Strength & MetCon” WOD Warm-Up: Standard TRX Warm-Up WOD Particulars: Strength: Bench Press WU 1 x 10 @ 135# 1 x 3 @ 180# 1 x 3 @ 205# 1 x 3 @ 230# (Actual Reps = 6) – (1RM 267#) Assistance Work: Incline Bench 5 x 10 @ 115# MetCon: Max Rounds in 8 Minutes of… […]

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WOD Tuesday 02-17-2015

WOD Type: “Strength & MetCon” WOD Warm-Up: Standard TRX Warm-Up WOD Particulars: Strength: Deadlifts WU 1 x 10 @ 155# 1 x 3 @ 205# 1 x 3 @ 230# 1 x 3 @ 260# (Actual Reps = 10) – (1RM 350#) Assistance Work: Deadlift 5 x 10 @ 185# Good Morning 3 x 10 @ 115# MetCon: 21, 15, […]

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WOD Monday 02-16-2015

WOD Type: “Strength & MetCon” WOD Warm-Up: Standard TRX Warm-Up WOD Particulars: Strength: Military Press WU 1 x 10 @ 95# 1 x 3 @ 120# 1 x 3 @ 135# 1 x 3 @ 152# (Actual Reps = 4) Assistance Work: Behind the Neck Press 5 x 10 @ 75# Dumbbell Press 5 x 10 @ 30# Each Arm Dumbbell […]

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WOD Saturday 02-14-2015

WOD Type: “Strength & MetCon” WOD Warm-Up: Standard TRX Warm-Up WOD Particulars: Strength: Squats WU 1 x 10 @ 135# 1 x 5 @ 175# 1 x 5 @ 200# 1 x 5 @ 225# (Actual Reps = 10) – (1RM 300#) Assistance Work: Front Squat 5 x 10 @ 115# Practice: Overhead Work 5 x 3 Overhead Squats […]

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WOD Friday 02-13-2015

WOD Type: “Strength & MetCon” WOD Warm-Up: Standard TRX Warm-Up WOD Particulars: Strength: Bench Press WU 1 x 10 @ 135# 1 x 5 @ 175# 1 x 5 @ 200# 1 x 5 @ 225# (Actual Reps = 8) Assistance Work: Incline Bench Press 5 x 10 @ 95# 20# Weighted Push-Ups – 25-40 Reps (25 Completed) Practice: […]

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WOD Wednesday 02-11-2015

WOD Type: “Strength & MetCon” WOD Warm-Up: Standard TRX Warm-Up WOD Particulars: Strength: Deadlift WU 1 x 10 @ 135# 1 x 5 @ 200# 1 x 5 @ 225# 1 x 5 @ 255# (Actual Reps = 10) That computes to a 340# 1RM! Assistance Work: Good Mornings 5 x 10 @ 95# GHD Situps – 25-40 Reps […]

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WOD Tuesday 02-10-2015

WOD Type: “Strength & MetCon” WOD Warm-Up: Standard TRX Warm-Up WOD Particulars: Strength: Military Press WU 1 x 10 @ 95# 1 x 5 @ 115# 1 x 5 @ 130# 1 x 5 @ 147# (Actual Reps = 5) Assistance Work: Dumbbell Row 5 x 10 @ 50# Dumbbells each arm Barbell Shrugs 2 x 12 Warmup […]

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WOD Monday 02-02-2015

WOD Warm-Up: 100 Calorie Row Warm-Up @ Level 10 WOD Particulars: MetCon: 5 Rounds for Time of… – 5 Power Cleans @ 155# – 10Knees to Elbows – 10 Dips Time: 15:58 Endurance: – Run 2 miles for time: 22:30 Today’s WOD was kick ass and I am totally surprised I started to feel I […]

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