WOD Type: “Crossfit Open 14-4” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Open Event: 14-4 in 14 Minutes of… 60 Calorie Row 50 Toes to Bar 40 Wallballs 30 Cleans @ 135# 20 Muscle-Ups Reps: 143 total reps! Today’s WOD was live…
Category: Fitness
WOD Tuesday 03-18-2014
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: Power Snatch (4 Reps Every Minute for 12 Minutes)… Warm-Up @ 75# 95# X 12 Sets MetCon: 5 Rounds of… 20 Pull-Ups 20 GHD Sit-Ups Time: 21:20. Today’s WOD was really good….
WOD Monday 03-17-2014
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: Back Squat (Work to 1 Rep Max)… Warm-Up @ 135# 185#, 225#, 245#, 255#, 260#, 265#, 270#(PR), 275#(PR) MetCon: 5 Rounds of… 10 DB Snatch @ 40# 15 Wall…
WOD Sunday 03-16-2014
WOD Type: “Crossfit Open 14-3” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Open Event: 14-3 in 8 Minutes of… 10 Deadlifts @ 135# 15 Box Jumps @ 24″ 15 Deadlifts @ 185# 15 Box Jumps @ 24″ 20 Deadlifts @ 225# 15…
WOD Thursday 03-13-2014
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: 20, 15, 9 of… Run 1200, 800, 400 meters 9, 15, 21 DB Thrusters @ 35# 9, 15, 21 Burpees Time: 31:13. Goal was under 30 minutes… Today’s WOD was really…
WOD Wednesday 03-12-2014
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: DB Push Press (10 @ 5, 5, 3, 3, 3, 1, 1, 1, 1, 1)… 2 x 5 @ 30# 3 x 3 @ 35# 1 x 2 @…
WOD Monday 3-10-2014
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: 2 Rounds of… 800 meter run 25 DB Power Snatch @ 40# 25 Sit-Ups Time: 21:58 – This was a good workout… Today’s WOD was performed in the hotel with very…
WOD Sunday 03-09-2014
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 (7 @ 2)… 95#, 105#, 115#, 125#, 135#, 145#, 155# Goal for this time next year: 205# MetCon: 20, 15, 9 of… Wall Balls Pull-Ups Time: 8:00. Goal…
WOD Saturday 03-08-2014
WOD Type: “Crossfit Open 14-2” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Open Event: 14-2 of… First 3 Minutes… 10 OHS @ 95# 10 Chest to Bars 10 OHS @ 95# 10 Chest to Bars 3 to 6 minutes… 12 OHS @…
WOD Thursday 03-06-2014
WOD Type: “14-2 Practice” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Practice: 14-2 of… 10 OHS @ 45# 5 Chest to Bars 5 OHS @ 55# 5 Chest to Bars 5 OHS @ 75# 5 Chest to Bars 5 OHS @ 75#…