Archive for July, 2015

WOD Friday 07-17-2015

WOD Type: “Strength & Metcon” WOD Warm-Up: TRX warm-Up 100 Single Unders 100 Jumping Jacks WOD Particulars: Strength: Deadlifts 1 x 10 @ 135# 1 x 8 @ 225# 1 x 6 @ 255# 1 x 6 @ 255# 1 x 8 @ 225# MetCon: 12 Minute AMRAP of… 15 Deadlift @ 155# 12 Burpees 9 […]

continue reading »

 
 

WOD Thursday 07-16-2015

WOD Type: “Metcon” WOD Warm-Up: TRX warm-Up Plus… 100 Single Unders 100 Jumping Jacks WOD Particulars: MetCon: 21, 15, 9 of… Power Clean @ 135# Pull-Ups Total Time: 14:28 Today’s WOD a ball smasher! I should be able to do this workout in under 10 minutes. I will be working harder on pull-ups as it […]

continue reading »

 
 

WOD Wednesday 07-15-2015

WOD Type: “Strength & Metcon” WOD Warm-Up: TRX warm-Up WOD Particulars: Strength: Overhead Squats 1 x 10 @ 45# 3 x 5 @ 65# MetCon: 7 Rounds of… Lucky Slevin 7 Power Snatch @ 95# 7 Pull-Ups 7 Push-Ups Total Time: 19:53 Today’s WOD is another heavy hittin day on the engine! My breathing was through […]

continue reading »

 
 

WOD Monday 07-13-2015

WOD Type: “Strength & Metcon” WOD Warm-Up: TRX warm-Up WOD Particulars: Strength: Squats 1 x 10 @ 135# 1 x 5 @ 175# 1 x 5 @ 200# 1 x 5 @ 225# Total Weight: 4,350# MetCon: 10 Minute AMRAP of… 2 Thrusters @ 115# 8 Box Jumps @ 20″ 10 KB Swings @ 44# 20 […]

continue reading »

 
 

WOD Sunday 07-12-2015

WOD Type: “Strength & Metcon” WOD Warm-Up: 100 Calorie Row Warm-Up WOD Particulars: Strength: Bench Press 1 x 10 @ 135# 1 x 7 @ 165# 3 x 5 @ 215# MetCon: 5 Rounds of… 5 Incline Bench Press @ 95# 10 Dips 15 Push-Ups Total Time: 14:57 Today’s WOD started out a bit slow, then […]

continue reading »

 
 

WOD Wednesday 07-08-2015

WOD Type: “MetCon” WOD Warm-Up: 100 Calorie Row Warm-Up WOD Particulars: MetCon: 3 Rounds of… .12 Mile Run .05 Walk .25 Mile Run .05 Walk .50 Mile Run Time: 30:30 Distance: 3.05  Today’s WOD is a run repeat. I did this workout a bit faster this time. Not only that, I rest walked a lot less and ran more of […]

continue reading »

 
 

WOD Tuesday 07-07-2015

WOD Type: “MetCon” WOD Warm-Up: 10 Minute Stationary Bike Warmup WOD Particulars: Strength: Bench Press Warmup 10 Reps @ 135# Warmup 5 Reps @ 185# 3 x 5 @ 225# MetCon: 3 Rounds of… Row 2500 Meters 1 Minute Rest Row 2500 Meters 1 Minute Res Row 2500 Meters Time: 38:30 Distance: 7,500 Meters Today’s WOD kicked my ass! At […]

continue reading »

 
 

WOD Monday 07-06-2015

WOD Type: “MetCon” WOD Warm-Up: 100 Calorie Row Warm-Up Leg Mobility Routine WOD Particulars: MetCon: 42, 30, 18 of… 20# Wallball @ 10′ 75# SDHP 20″ Box Jumps 75# Push Press Row for Calories Time: 57:26 Reps: 90 Each for 450 total reps Today’s WOD seemsed to last forever! There was a few times I didn’t think I was going […]

continue reading »

 
 

WOD Sunday 07-05-2015

WOD Type: “MetCon” WOD Warm-Up: 100 Calorie Row Warm-Up Leg Mobility Routine 50 Single Unders WOD Particulars: MetCon: 20 Minute AMRAP Of… 5 Front Squat @ 135# 10 SDHP KB @ 50# 15 Over the Bar Burpees 1/4 Mile Run Time: 20:09 Reps: 90 + .75 Miles Today’s WOD fucking rocked! I’m going to have to do this again to […]

continue reading »

 
 

WOD Saturday 07-04-2015

Happy 4th of July! WOD Type: “MetCon” WOD Warm-Up: Shoulder Warm-Up with 10# DB WOD Particulars: MetCon: To Completion of… 50 Calorie Row 50 Wallballs 10′ @ 20# 50 Shoulder to Overhead @ 40# DB 50 Box Jumps @ 20″ Do all over again with 25 each! Time: 35:10 Reps: 300 Today’s WOD kicked ass! Kicked my ass as well. […]

continue reading »