WOD Type: “Endurance/Rest Day” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: 17 mile road bike for time… 17 miles for time Today’s WOD was a fantastic ride around my extended loop. Completed 17.1 miles in 1:12:18. Total elevation gain 1,019 feet and burned 718 calories……
WOD Type: “MetCon & Strength” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: “Fran” 21, 15, 9 Thrusters @ 95# Pull-Ups Time: 8:33 – 1:03 faster than the last Fran effort on January 28, 2014 Strength: Overhead Squats 3 @ 3 of 65#…
WOD Type: “MetCon & Strength” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: 20 Minute AMRAP of… 10 Toes to Bar 15 Shoulder to Overhead @ 115# 20 Box Jumps @ 24″ Reps: 183 complete rounds + 3 = 4 total rounds Strength:…
WOD Type: “MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders 4 Mile Walk WOD Particulars: MetCon: 3 Rounds for Time of… 5 Front Squats @ 155# 10 Chest to Bars 15 Double Unders Time: 11:22. Today’s WOD was slow… I’m still trying to recover…
WOD Type: “MetCon & Strength” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: 12 Minute AMRAP of… 4 HSPU 8 Power Snatch @ 115# 12 GHD’s Reps: 4 complete rounds + 4 + 2 = 102 total reps Strength: Close Grip Bench Press…
WOD Type: “Crossfit Open 14-5” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Open Event: 14-5 for time of… 21, 21, 18, 18, 15, 15, 12, 12, 9, 9, 6, 6, 3, 3 Thrusters @ 95# Bar Facing Burpees Reps: 168 total reps!…
WOD Type: “MetCon & Strength” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: 7 Minute AMRAP of… 3, 3, 6, 6, 9, 9, 12, 12, 15, 15, etc… Thrusters @ 95# Box Jumps @ 24″ Reps: 3, 3, 6, 6, 9, 9, 12,…
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: Thrusters 5@5 of 115# MetCon: 5 Minute AMRAP of… Burpee Box Jumps @ 24″ Reps: 31 Today’s WOD was really good. Short, sweet and to the point! Pretty much how this post…
WOD Type: “MetCon – Hero WOD ‘Jack’” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: AMRAP in 20 Minutes of… 10 Push Press @ 115# 10 KB Swings @ 1.5 Pood 10 Box Jumps @ 24″ Rep Count: 200. Six complete rounds…
WOD Type: “Endurance/Enjoyment” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: 10 mile road bike for time… 10 miles for time Today’s WOD was a fantastic ride around my usual loop. Completed 11.2 miles in 51:16. Total elevation gain 693 feet and burned…