WOD Type: “MetCon” WOD Warm-Up: Jump Rope @ 100 Contacts TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: “Grace” MetCon: For Time Of… 30 Clean & Jerk @ 135# Today’s WOD – Was a great workout! My time sucked ass due to this sickness I…
WOD Type: “MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: Crossfit Open 13.2… 5 Shoulder to Overhead @ 115# 10 Deadlift @ 115# 15 Box Jumps @ 24″ Today’s WOD – I can’t believe I’ve gone backwards this year and did…
WOD Type: “MetCon” WOD Warm-Up: 3 Mile Walk: 1:00 TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: 10 Rounds (10, 9, 8, 7, 6, 5, 4, 3, 2, 1) of… Handstand Push-Ups Pull-Ups Today’s WOD – What a way to finish off the three…
WOD Type: “MetCon” WOD Warm-Up: Jump Rope @ 100 Contacts TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: “Cindy XXX” MetCon: 20 Minute AMRAP of… 1o Pull-Ups 20 Push-Ups 30 Squats 15 Pull-Ups 30 Push-Ups 45 Squats 20 Pull-Ups 40 Push-Ups 60 Squats 25 Pull-Ups…
WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 100 Single Under Contacts 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Close Grip Bench Press – 5 @ 5 Warm-Up –> 10 @ 135# 155# 165# 175# 185# 195# MetCon: (Time) 10 Rounds 10 Toes to…
WOD Type: “MetCon” WOD Warm-Up: Jump Rope @ 100 Contacts TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: 20 Minute AMRAP of… 15 GHD Sit-Ups 21 Deadlifts @ 135# Today’s WOD – Was not too tough today until around the second set… Then, it…
WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Snatch – 3, 3, 3, 2, 2, 2, 1, 1, 1 3 Sets @ 95# 3 Sets @ 115# 3 Sets @ 125# MetCon: 21, 15, 9 for Time…
WOD Type: “Strength & MetCon” WOD Warm-Up: Jump Rope @ 100 Contacts TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Shoulder Press – 5 @ 5 Reps of 95# MetCon for Time of: 25 Back Squats @ 95# 25 GHD Situps 25 Back Squats…
WOD Type: “MetCon” WOD Warm-Up: Jump Rope @ 100 Contacts TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: 3 Rounds for Time of… 10 Bench Press @ 155# 15 GHD Situps 20 (10 Ea. Leg) plate Lunges @ 25# 15 Strict Pull-ups 10 Goblet…
WOD Type: “MetCon” WOD Warm-Up: Jump Rope @ 100 Contacts TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: “Hard Cindy” MetCon: AMRAP (Rounds & Reps) in 20 minutes of… 5 Pull-Ups W/ 20# Vest 10 Push-Ups w/ feet on 30″ box 15 Squats with 45#…