Author: Gary

WOD Type: “MetCon” WOD Warm-Up: Standard TRX Warm-Up Juan Shoulder Burner w/ 10# Plate WOD Particulars: MetCon: 4 Rounds of… Goblet Squat @ 44#  Explosive Incline Push-Ups KB Swing @ 44# Rolling Side Planks Inverted TRX Row Notes:  Do each exercise for 30 seconds 1st round, rest 15 seconds each exercise 2nd round, rest 30 seconds…

WOD Location: “Crossfit Hades – Katy, Texas” WOD Warm-Up: 100 Calorie Row Shoulder warm-up WOD Particulars: Strength: 1RM Snatch in 15 Minutes Snatch Worked up from 95# to 155# 5 Failed Attempts at 165#  MetCon: AMRAP IN 15 of… 6 Pwr Snatch @ 95# 8 Burpee Box Jumps @ 24″ 10 Knees to Elbow Today’s WOD was…

WOD Type: “Strength – Week 1, Day 4” WOD Warm-Up: TRX 10 minute Warm-up Routine 15 Standing Hops 15 Jumping Jacks 15 Standing Hops 15 High Knees 15 High Kicks WOD Particulars: Strength: Day Four Snatch 2 x 2 @ 65# 2 x 2 @ 75# 1 x 1 @ 80# 3 x 1 @ 85#…

WOD Type: “Strength – Week 1, Day 3” WOD Warm-Up: TRX 10 minute Warm-up Routine 15 Standing Hops 15 Jumping Jacks 15 Standing Hops 15 High Knees 15 High Kicks WOD Particulars: Strength: Day Three Snatch  2 x 3 @ 65# 2 x 3 @ 75# 2 x 2 @ 80# snatch Pull 4 x 4…

WOD Type: “Strength – Week 1, Day 2” WOD Warm-Up: TRX 10 minute Warm-up Routine 15 Standing Hops 15 Jumping Jacks 15 Standing Hops 15 High Knees 15 High Kicks WOD Particulars: Strength: Day Two Press 4 x 8 @ 95# – Then – Push Press 4 x 5 @ 115# – Then –  Close Grip…

WOD Type: “Strength – Week 1, Day 1” WOD Warm-Up: TRX 10 minute Warm-up Routine 15 Standing Hops 15 Jumping Jacks 15 Standing Hops 15 High Knees 15 High Kicks WOD Particulars: Strength: Day One C&J 4 x 70% = 145# C&J 4 x 80% = 165# C&J 4 x 85% = 180# (Not Conpleted) –…

WOD Type: “MetCon” WOD Warm-Up: 100 Calorie Row Level 10 WOD Particulars: MetCon: 13 Rounds of… 21, 18, 15, 12, 9, 6, 3, 6, 9, 12, 15, 18, 21 Kettle Bell Swings @ 50# Push-ups Reps: 192 total which is 13 rounds… Today’s WOD kicked my ass! Time it took you ask? 32:15 and it seemed like an…