Author: Gary

WOD Type: Strength & MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… Strength: Squats – 1 x 10 @ 145# – 1 x 5 @ 205# – 1 x 1 @ 250# – 1 x 1 @ 250# – 1 x 10 @ 145# Then Power Snatch 1…

WOD Type: MetCon WOD PARTICULARS: Row for 20 minutes on level 10… MetCon: – 10 Wallballs 10′ @ 25# – 10 Pull-Ups – 10 Box Jumps @ 20″ Time: No Time

WOD Type: MetCon WOD PARTICULARS: Row for 20 minutes on level 10… MetCon: – 10 Wallballs 10′ @ 25# – 10 Pull-Ups – 10 Box Jumps @ 20″ Time: No Time

WOD Type: Strength & MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… Strength: Deadlifts – Warmup 10 @ 135# – 1 x 5 @ 225# – 1 x 3 @ 255# – 1 x 1 @ 285# MetCon: 8 minutes of – 10 Deadlifts @ 135# – Box…

WOD Type: MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… MetCon: 2 rounds for Time of… – 12 DB Deadlifts @ 35# each – 12 DB Push Press@ 35# – Row 1000 Meters – 12 DB Deadlifts @ 35# each – 12 DB Push Press@ 35# – Row…

WOD Type: Strength & MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… Strength: Shoulders – Warmup 10 @ 90# – 1 x 5 @ 115# – 1 x 3 @ 135# – 1 x 1 @ 145# Endurance: Row & Run – 10 Dumbbell Swings @ 20 Kilos…

WOD Type: MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… MetCon: 5 Rounds for Time of… – 5 Burpees – 9 Pull-ups – Row 500 Meters Time: 25:44 A great traditional type crossfit workout! Hope you enjoy it…

WOD Type: MetCon & Endurance WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… MetCon: 4 rounds for Time of… – 10 DB Thrusters @ 35# each – 10 pull-ups Time: 11:44 Endurance: Row & Run – Row 1200 Meters – Run 1 mile Not a timed event… Day three…

WOD Type: MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… Strength: 21/15/9 of… – Dumbbell Thruster @ 16K – Pull-Ups Time: 8:39 Endurance: Run – 1.12 miles Time: 11:10

Today was my first workout back on the rig! I have missed concept two rower… It’s great to get back on her. Anyway, today will be a fast post, I’m tired and it’s already past my bedtime. WOD Type: Strength & MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes… Strength: Bench…