WOD Type: “MetCon & Metcon” WOD Warm-Up: 100 Calorie Row Warm-Up WOD Particulars: MetCon: AMRAP In 15 Minutes of… 3 DB Snatch @ 50# Each 5 Pull-Ups 7 Box Jumps @ 24″ Total Reps: 7 Rounds Plus 3 DB Snatch, 5 Pull-Ups and 1 Box Jump for a total of 114 Reps. Today’s WOD was…
WOD Type: “MetCon” WOD Warm-Up: 100 Calorie Row Warm-Up WOD Particulars: MetCon: 5 Rounds of… Run 800 Meters 30 Kettlebell Swings @ 30, 25, 20, 15, 10 Pull-Ups 15, 12, 10, 7, 5 Total Reps: 2.5 Mile Run, 100 KB Swings, 49 Pull-Ups Today’s WOD was long and brutal! I figured this workout was going…
WOD Type: “MetCon” WOD Warm-Up: 100 Calorie Row Warm-Up WOD Particulars: MetCon: 3 Rounds of… “Fight Gone Bad” 20# Wallball @ 10′ Sumo Deadlift High Pull @ 75# Box Jumps @ 20″ Push Press @ 75# Row (Calories) Total Reps: 212 Today’s WOD was not my best work with fight gone bad. My PR is…
WOD Type: “Crossfit Open 15.1, 15.1a” WOD Warm-Up: Standard TRX Warm-Up WOD Particulars: MetCon: 5 Rounds of Tombstone… Total Time: 44:57 Today’s WOD Book To Read: Olympic Weightlifting By Greg Everett… Absolutely KICKASS!!! Olympic Weightlifting: A Complete Guide for Athletes & Coaches 419 pages that breaks down each move and adds all the supplemental exercises…
WOD Type: “Strength & MetCon” WOD Warm-Up: Standard TRX Warm-Up WOD Particulars: Strength: Bench Press WU 1 x 10 @ 135# 1 x 3 @ 180# 1 x 3 @ 205# 1 x 3 @ 230# (Actual Reps = 10) – (1RM 307#) MetCon: Max Rounds in 7 Minutes of… 5 Cleans @ 155# 7…
WOD Type: “Strength & MetCon” WOD Warm-Up: Standard TRX Warm-Up WOD Particulars: Strength: Bench Press WU 1 x 10 @ 135# 1 x 3 @ 180# 1 x 3 @ 205# 1 x 3 @ 230# (Actual Reps = 6) – (1RM 267#) Assistance Work: Incline Bench 5 x 10 @ 115# MetCon: Max Rounds in 8 Minutes of……
WOD Type: “Strength & MetCon” WOD Warm-Up: Standard TRX Warm-Up WOD Particulars: Strength: Deadlifts WU 1 x 10 @ 155# 1 x 3 @ 205# 1 x 3 @ 230# 1 x 3 @ 260# (Actual Reps = 10) – (1RM 350#) Assistance Work: Deadlift 5 x 10 @ 185# Good Morning 3 x 10 @ 115# MetCon: 21, 15,…
WOD Type: “Strength & MetCon” WOD Warm-Up: Standard TRX Warm-Up WOD Particulars: Strength: Military Press WU 1 x 10 @ 95# 1 x 3 @ 120# 1 x 3 @ 135# 1 x 3 @ 152# (Actual Reps = 4) Assistance Work: Behind the Neck Press 5 x 10 @ 75# Dumbbell Press 5 x 10 @ 30# Each Arm Dumbbell…
WOD Type: “Strength & MetCon” WOD Warm-Up: Standard TRX Warm-Up WOD Particulars: Strength: Squats WU 1 x 10 @ 135# 1 x 5 @ 175# 1 x 5 @ 200# 1 x 5 @ 225# (Actual Reps = 10) – (1RM 300#) Assistance Work: Front Squat 5 x 10 @ 115# Practice: Overhead Work 5 x 3 Overhead Squats…
WOD Type: “Strength & MetCon” WOD Warm-Up: Standard TRX Warm-Up WOD Particulars: Strength: Bench Press WU 1 x 10 @ 135# 1 x 5 @ 175# 1 x 5 @ 200# 1 x 5 @ 225# (Actual Reps = 8) Assistance Work: Incline Bench Press 5 x 10 @ 95# 20# Weighted Push-Ups – 25-40 Reps (25 Completed) Practice:…