Archive for May, 2015

WOD Wednesday 05-27-2015

WOD Location: “Crossfit Hades – Katy, Texas” WOD Warm-Up: 100 Calorie Row Shoulder warm-up WOD Particulars: Strength: 1RM Snatch in 15 Minutes Snatch Worked up from 95# to 155# 5 Failed Attempts at 165#  MetCon: AMRAP IN 15 of… 6 Pwr Snatch @ 95# 8 Burpee Box Jumps @ 24″ 10 Knees to Elbow Today’s WOD was […]

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WOD Friday 05-22-2015

WOD Type: “Strength – Week 1, Day 4” WOD Warm-Up: TRX 10 minute Warm-up Routine 15 Standing Hops 15 Jumping Jacks 15 Standing Hops 15 High Knees 15 High Kicks WOD Particulars: Strength: Day Four Snatch 2 x 2 @ 65# 2 x 2 @ 75# 1 x 1 @ 80# 3 x 1 @ 85# […]

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WOD Thursday 05-21-2015

WOD Type: “Strength – Week 1, Day 3” WOD Warm-Up: TRX 10 minute Warm-up Routine 15 Standing Hops 15 Jumping Jacks 15 Standing Hops 15 High Knees 15 High Kicks WOD Particulars: Strength: Day Three Snatch  2 x 3 @ 65# 2 x 3 @ 75# 2 x 2 @ 80# snatch Pull 4 x 4 […]

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WOD Tuesday 05-19-2015

WOD Type: “Strength – Week 1, Day 2” WOD Warm-Up: TRX 10 minute Warm-up Routine 15 Standing Hops 15 Jumping Jacks 15 Standing Hops 15 High Knees 15 High Kicks WOD Particulars: Strength: Day Two Press 4 x 8 @ 95# – Then – Push Press 4 x 5 @ 115# – Then –  Close Grip […]

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WOD Monday 05-18-2015

WOD Type: “Strength – Week 1, Day 1” WOD Warm-Up: TRX 10 minute Warm-up Routine 15 Standing Hops 15 Jumping Jacks 15 Standing Hops 15 High Knees 15 High Kicks WOD Particulars: Strength: Day One C&J 4 x 70% = 145# C&J 4 x 80% = 165# C&J 4 x 85% = 180# (Not Conpleted) – […]

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WOD Wednesday 05-13-2015

WOD Type: “MetCon” WOD Warm-Up: 100 Calorie Row Level 10 WOD Particulars: MetCon: 13 Rounds of… 21, 18, 15, 12, 9, 6, 3, 6, 9, 12, 15, 18, 21 Kettle Bell Swings @ 50# Push-ups Reps: 192 total which is 13 rounds… Today’s WOD kicked my ass! Time it took you ask? 32:15 and it seemed like an […]

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WOD Tuesday 05-12-2015

WOD Type: “MetCon & MetCon” WOD Warm-Up: 100 Calorie Row Level 10 WOD Particulars: MetCon: 10 minute Timecap of… 10 Power Snatch @ 85# 10 Power Snatch @ 105# 10 Power Snatch @ 125# Reps: 30 total MetCon: 7 Rounds of… 7 Pull-Ups 7 Box Jumps @ 24″ 7 Burpees Today’s WOD was pretty kick ass! I […]

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WOD Monday 05-11-2015

WOD Type: “MetCon *3” WOD Warm-Up: 100 Calorie Row Level 10 WOD Particulars: MetCon:  10 cleans @ 135# 10 Dips Reps: 60 MetCon:   Row [90:90] x 6 Rounds Reps: 22 to 25 calories per round. 140 total calories! MetCon: (Practice) 10 Double Unders 3 Handstand Push-Ups Today’s WOD was awesome! I finished the clean WOD in 8:55. […]

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WOD Saturday 05-09-2015

WOD Type: “MetCon” WOD Warm-Up: 100 Calorie Row Level 10 WOD Particulars: MetCon: 28 Minutes of… 14 Wallballs @ 10′ x 20# 5 T2B 8 Burpees 7 Pull-Ups Reps: 150 total which is 4 rounds plus 14 wallballs! Endurance:  Run 1 miles 10:30 Today’s WOD kicked ass and the area of the rig I was using was hot […]

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WOD Tuesday 05-05-2015

WOD Type: “MetCon” WOD Warm-Up: 100 Calorie Row Level 10 WOD Particulars: MetCon:  12 OH Lunges @ 45# Plate Reps: 45 total Strength:  15 Minutes of 2 C & J @ 95#, 135#, 160#, 180# Reps: 7 Sets of 2 Reps = 14 total reps MetCon:  30 Double Unders Run 2 miles Today’s WOD was my kind […]

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