Month: December 2012

WOD Type: Strength / MetCon Strength started off the workout after of course, my warmup… Bench Press: 5, 5, 3, 3, 1, 1 5 Reps @ 185# 5 Reps @ 185# 3 Reps @ 205# 3 Reps @ 205# 1 Rep @ 250# 1 Rep @ 250# Complete AMRAP in 12 minutes: 15 Reps Deadlifts…

WOD Type: AMRAP Clipper Complete AMRAP in 18 minutes: 80 Squats 70 Single Unders 60 Push-Ups 50 Sit-Ups 40 Kettle Bell Swings @ 53# 30 Box Jumps @ 20″ 20 Deadlifts @ 155# WOD Warm-Up: 30 minute warm-up to make sure I am as mobile for the WOD as I can. Warmup: TRX mobility stretches,…

WOD Type: 21, 15, 9 Reps Complete 3 rounds for time of: Pull-ups Kettle Bell Swings @ 53# Wall Balls @ 20# WOD Warm-Up: Yep, still doing my 30 minute warm-up to make sure I am as mobile for the WOD as I can. My favorite site of all time: Crossfit.Com WOD God’s? Warmup: TRX…

WOD Type: Back Burner Complete 5 rounds for time of: 205# Deadlifts @ 7 eps 30 Air Squats 7 Handstand Push-Ups WOD Warm-Up: I am continuing to do a 30 minute warm-up to make sure I am as mobile for the WOD as I can. Why don’t they give these workouts a name when they…

WOD Type: Strength –> Snatch Complete 3 sets @ 10 Reps: 10 Reps @ 95# 10 Reps @ 95# 10 Reps @ 95# WOD Warm-Up: Today’s WOD warmup was nothing more than a ride on the road bike from work to the house. I basically ride as hard as I can for 20-25 minutes and…

WOD Type: Strength –> Cleans Complete 7 rounds @ 3 Reps: 3 Reps @ 95# 3 Reps @ 115# 3 Reps @ 135# 3 Reps @ 155# 3 Reps @ 160# 3 Reps @ 170# WOD Warm-Up: Today’s WOD warmup was nothing more than a ride on the road bike from work to the house….

WOD Type: Shoulder Bomb… Complete 5 rounds for time: 20 Double Unders 10 Reps Push Jerks @ 95# WOD Warm-Up: Today’s WOD warmup was nothing more than a ride on the road bike from work to the house. I basically ride as hard as I can for 20-25 minutes and then I go straight into…

WOD Type: Walk of Shame Complete as many rounds as possible in 15 minutes of: 8 Dips 10 Box Jumps @ 24″ 12 Steps of 95# Overhead Barbell Walking Lunges WOD Warm-Up: I am continuing to do a 30 minute warm-up to make sure I am as mobile for the WOD as I can. Why…

WOD Type: Law of 20’s –> WTF! For Time: 20 Wall Ball, 20# @ 10 Feet 20 Sit-Ups 20 Box Jumps @ 24″ 20 Push-Ups 20 Power Cleans @ 135# 20 Double Unders 20 Thrusters @ 30# Dumbbells 20 Pull-Ups 20 Overhead Squats @ 35# 20 Kettle Bell Swings @ 1.5 Pood 20 Push Press…