Month: June 2015

WOD Type: “MetCon” WOD Warm-Up: 10 Minute, 115 Calorie Row Warmup 10# shoulder routine warm-up WOD Particulars: MetCon: 5 Rounds of… 4 Push Press @ 135# 10 Burpees 6 Pull-Ups 6 Knees To Elbows 10 Box Jumps @ 20″ Time: No Time Tracked – Just do the workout as hard as you can until it’s done!…

WOD Type: “MetCon” WOD Warm-Up: 5 Minute, 65 Calorie Row Warmup 10# shoulder routine warm-up WOD Particulars: MetCon: For Time of… 5000 Meter Row 50 Pull-Ups 40 Push-Ups 30 Box Jumps @ 20″ 20 Toes to Bar Time: 50:28 Today’s WOD was nothing more than a grudge match! 5,000 meters is about 3.1 miles and after that…

WOD Type: “MetCon” WOD Warm-Up: 10 Minute, 125 Calorie Row Warmup WOD Particulars: MetCon: 3 RDS No Time Cap… 30 Deadlift @ 135# (4,050#) 30 Deadlift @ 155# (4,650#) 30 Deadlift @ 185# (5,550#) Total Weight Moved: 14,250# Today’s WOD was painful! My whole back area is sore already… One hour after the workout? Holy shit! What’s…

WOD Type: “MetCon” WOD Warm-Up: Shoulder and hip warmup 10 Minute, 125 Calorie Row Warmup WOD Particulars: MetCon: 3 RDS For Time Of… 30 Snatch @ 75# (2,250#) 30 Snatch @ 90# (2,700#) 30 Snatch @ 110# (3,300#) Total Weight Moved: 8,250# Today’s WOD was outstanding! I think doing this workout with Dumbbells is way harder than…

WOD Type: “MetCon” WOD Warm-Up: Shoulder and hip warmup 100 Calorie Row Warmup WOD Particulars: MetCon: 3 RDS For Time Of… 10 Power Cleans @ 135# 10 Over Bar Burpees 10Pull-ups  Time: 15:38 Run – 2 miles  Time: 18:50 Today’s WOD was fucking hard to finish! My running has been lacking this entire year. Well, that’s probably…

WOD Type: “MetCon” WOD Warm-Up: Shoulder and hip warmup WOD Particulars: MetCon: For Time Of… Row 2000 Meters 50 Wallballs 10′ @ 20# Row 1000 Meters 35 Wallballs 10′ @ 20# Row 500 Meters 20 Wallballs 10′ @ 20# Time: 33:31 Today’s WOD was hard core. Glad tomorrow is an off day! I’m gonna be hurting from…

WOD Type: “MetCon” WOD Warm-Up: Routine Row except it was for 4000 Meters and time of 18:50. 4000 Meters is roughly 2.5 miles… WOD Particulars: MetCon: 5 Max Rounds Of… Bench Press @ 215# (BW) Pull-Ups Time: 11:55 Today’s WOD was fast! I was pleasantly surprised at how easy the 4000 meter row was! Almost 19 minutes…

WOD Type: “MetCon” WOD Warm-Up: 100 Meter Row Warmup WOD Particulars: MetCon: 5 Rounds Of… 5 DB Snatch @ 60# Each 7 Box Jumps @ 20″ 9 Dips Today’s WOD was okay since I’ve got a head cold! Close quarters with a bunch of dirty dudes, you are bound to get sick… Anyway, it was still a…

WOD Type: “MetCon *2” WOD Warm-Up: 100 Calorie Row Warm-Up WOD Particulars: MetCon: 15 Minutes Of… 5 Pull-Ups 10 Push-Ups 15 Box Jumps @ 20″ Total Rounds: 5 for 150 Reps MetCon 2: 4 Rounds of… Row 2 Minutes Rest 2 Minutes Today’s WOD was quick and brutal. After yesterday’s beating, today hurt even more! Great workout…

WOD Type: “MetCon” WOD Warm-Up: 3000 Meter Row Time Trial WOD Particulars: MetCon: 15 Minutes Of… 5 DB Thrusters @ 40# Each 10 KB Swings @ 35# 15 Wallballs 10′ @ 20# Today’s WOD was another fucking scorcher out here in the Gulf of Mexico! After Tropical Storm Bill went through, the humidity is insane! Anyway, great…