Author: Gary

WOD Type: “Jackie” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Proceed through the sequence below for time of: 1000 M Row (Sub: 100 SDHP) 50 45# Thruster 30 Pull-Ups Then I added another no time WOD of: Ring…

WOD Happy Birthday goes out to my daughter Holly who is 27 today… WOD Type: Crossfit.Com Strength WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Proceed through the sequence below completing 7 rounds at 2 reps of: Hang Power…

WOD Type: Crossfit.Com Workout WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Proceed through the sequence below completing 2 rounds for time of: 100 Double Unders 50 95# Shoulder to Overhead 25 Toes to Bar Today’s WOD Time was…

WOD Type: 12-3 MetCon WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Proceed through the sequence below completing as many reps as possible in 18 minutes of: 15 Box Jumps @ 24″ 12 115# Push Press 9 Toes to…

WOD Type: 12-2 Snatch Progression (Modified) WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Proceed through the sequence below completing as many reps as possible in 10 minutes of: 75 pound Snatch, 30 reps 95 pound Snatch, 30 reps…

WOD Type: 12-1 Burpees for Time WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: AMRAP in 7 minutes minutes of: Burpees Today’s WOD Time was just 7 minutes and an absolute body burner. I only got 56 burpees which…

WOD Type: The Chief WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Max Rounds in 3 minutes of: 3 Reps @ 135# Power Cleans 6 Push Ups 9 Squats Today’s WOD Time was 20 minutes laid out in the…

WOD Type: Triple Threat WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. I also completed my core routine which is complete the following 3 Sets @ 8 Reps each of: Ring Row @ 1 Set 0f 10-15 Glute Bridge Hip Air plane…

WOD Type: Amanda (Training Muscle-Up) WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Perform the following : Muscle-up 135 pound Squat snatch Today’s WOD Time was more in line with practicing for doing Amanda because I could not do any…

WOD Type: Gwen WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Perform 15, 12, 9 Reps of the following : Clean & Jerk @ 105# Today’s WOD Time was not a factor in today’s workout.  What is a factor is…