Month: October 2012

WOD: Fran WOD Session: Fran This WOD is timed @ 21, 15, 9 Reps of: Thrusters @ 95 # Pull-Ups Pathetic WOD Time… This is my first attempt with Fran and it really kicked my ass! I was thinking I would complete it in 7:00, but actually double that. A competitive Fran time is just…

WOD: Kettlebell Workout WOD Session will be 4 Rounds @ 21, 15, 9X of: Knees to Elbows Sit-Ups Kettlebell Swings @ 50# Ring Push-Ups  WOD Intensity… Today’s WOD was really intense and I almost did not even work out! Seriously, after yesterdays 300# deadlift, I really did not feel up to another workout today. But,…

WOD: Strength Day 20: WOD Strength Session will be a one (1) Max Lift Attempt: Deadlift: 135 @ 10 Reps, 205 @ 2 Reps, 255 @ 1 Rep, 285 @ 1 Rep WOD Max Lift: (PR) MAX Lift: 300 # @ 1 Rep –> This is a PR of 60#’s! I was so excited about…

WOD: Strength Day 19: WOD Strength Session will be 3 Sets @ 5 Reps Heavy of: Squats: 205# Incline Bench: 175# After my Strength WOD Routine, I completed a MetCon, 4 rounds of: 30 Single Under 10 Handstand Push Ups 10 Dips WOD Time: My time for this MetCon was 12:58. I also had a…

WOD Strength Day 17: WOD Session will be 3 Sets @ 5 Reps Heavy of: Back Squats: 225# (PR) Incline Press: 135# @ 10 Reps Strict Pullups: 3 Sets @ Max Reps (5, 0, 0) WOD Overall Feeling… Man, today’s WOD hit a PR on my Squats again! On Friday, my squat was 205 #’s…

WOD: Strength Day 16: WOD Strength Session will be 5 Sets @ 10 Reps of: Deadlift: 135 # After my Strength WOD Routine, I completed a MetCon of: Rounds in 20 Minutes of: 24″ Box Jumps @ 30 Reps 115# Push Press @ 20 Reps 30 Pull-Ups Extremely Painful (Hero) WOD Called Danny! So, total…

WOD: Strength Day 15: WOD Strength Session will be 3 Sets @ 5 Reps Heavy of: Squats: 210# Incline Bench: 175# After my Strength WOD Routine, I completed a MetCon, 3 rounds of: 10 1.5 POOD Kettlebell Swings 20 Air Squats 10 Dips 50 Single Unders WOD Time: My time for this MetCon was 8:56….

WOD Strength Day 14: WOD Strength Session will be 3 Sets @ 5 Reps Heavy of: Power Cleans: 150# WOD Session: This WOD MetCon is 4 rounds for time: 10 Dips 10 Box Jumps @ 24″ 10 Kettlebell Swings @ 50 lbs. 10 Air Squats My time in this MetCon was 13:37 which surpassed a…

WOD Strength Day 13: WOD Session will be 3 Sets @ 5 Reps Heavy of: Back Squats: 205# (PR) Incline Press: 170# (PR) Strict Pullups: 3 Sets @ Max Reps (9, 5, 6) WOD Overall Feeling… Man, today’s WOD hit two PR’s! On Friday, my squat was 185 #’s and that put an increase on…