WOD Type: “Practice Session” WOD Warm-Up: 10 Minute Leg / Shoulder Mobility & Warm-Up 5 Minute Roll-Out WOD Particulars: Primary Session: Overhead Squat 5 x 3 @ 65# EMOM: N/A Secondary Session: 3 Farmer Carries 100′ @ 43# Double Kettle Bells 3 x 3 Handstand Push-Ups 30 Second Hold Planks 3 x 10 Ab Mat…
Tag: crossfit at home
crossfit-at-home
WOD Thursday 01-05-2017
WOD Type: “Strength & MetCon” WOD Warm-Up: 10 Minute Leg / Shoulder Mobility & Warm-Up WOD Particulars: Strength: Deadlift 4 @ 185# 4 @ 205# 4 @ 225# 4 @ 245# EMOM: 10 Minutes 4 @ 185# MetCon: 10 Minute AMRAP of… 6 Lunges Each Leg @ 45# Plate 9 Toes To Bar (T2B) 15 Double Unders Today’s WOD was pretty intense. Deadlifts always destroy…
WOD Wednesday 01-04-2017
WOD Type: “Strength & MetCon” WOD Warm-Up: Leg / Shoulder Mobility WOD Particulars: Strength: Strict Press 4 @ 95# 4 @ 105# 4 @ 115# 4 @ 125# EMOM: 10 Minutes 4 @ 95# MetCon: 3 Rounds of… 9 Burpees 15 KB Swings @ 45# 21 Double Unders Today’s WOD was day two towards starting the year off right! With posting to the…
WOD Tuesday 01-03-2017
WOD Type: “Strength” WOD Warm-Up: TRX Warm-Up Leg / Shoulder Mobility WOD Particulars: Strength: Front Squats 4 @ 95# 4 @ 105# 4 @ 115# 4 @ 125# EMOM: 10 Minutes 4 @ 95# Today’s WOD was the kick off to the new year! Yes, I know I have been absent from posting over the last couple of months. Well, a…
WOD Friday 10-21-2017
WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Warm-Up Leg / Shoulder Mobility WOD Particulars: Strength: Jerks … MetCon: Snatch Practice Snatch Balance – 3 x 5 @ 45# Overhead Squats – 3 x 5-7 @ 45# Snatch Pull – 3 x 5 @ 135# Double Under Practice Total Reps: 0 Today’s WOD was good for just…
WOD Wednesday 10-19-2016
WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Warm-Up Leg / Shoulder Mobility WOD Particulars: Strength: D-Load Week … MetCon: 3 Rounds of… 10 Front Squat @ 135# 20 Knees To Elbow 30 Double Unders Total Reps: 0 Today’s WOD was uneventful to say the least. There was no time associated with todays workout. Just worked my way…
WOD Monday 10-17-2016
MOVE DAY!!! Completed over 18,000 steps!
WOD Friday 10-14-2016
WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Warm-Up Leg / Shoulder Mobility WOD Particulars: Strength: Cleans 2 x 120# 2 x 135# 1 x 145# 1 x 155# EMOM – 15 Minutes – 3 Reps @ 120# MetCon: No MetCon Day … Total Reps: 0 Today’s WOD was last of week 3 strength. Looking forward to the d-load week! Book To Read:…
WOD Thursday 10-06-2016
WOD Type: “Strength & MetCon” WOD Walk: No walk again! WOD Warm-Up: TRX Warm-Up Leg / Shoulder Mobility WOD Particulars: Strength: Jerk 3 x 115# 3 x 125# 3 x 135# 3 x 145# EMOM – 12 Minutes – 3 Reps @ 115# MetCon: 4 Minute AMRAP of… 9 Kettlebell High Pulls @ 45# 7 Knees to Elbows (K2E) 5 Dips Total Reps: 96…
WOD Wednesday 10-05-2016
WOD Type: “Strength & MetCon” WOD Walk: No walk today! WOD Warm-Up: TRX Warm-Up Leg / Shoulder Mobility WOD Particulars: Strength: Cleans 3 x 102# 3 x 120# 3 x 135# 3 x 145# EMOM – 12 Minutes – 3 Reps @ 102# MetCon: 8 Minute AMRAP of… 5 Snatch Press @ 55# 10 Overhead Lunges @ 45# Plate Total Reps: 95 Today’s WOD…