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: Bench Press (1 Rep)… Start out with 10 Rep warm-up of 135#, then 10# increase every minute to failure 14 Sets @ 135#, 145#, 155#, 165#, 175#, 185#, 195#,…
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: 5 Rounds of… 21 Power Cleans @ 135# 21 Burpees 15 Power Cleans 15 Burpees 9 Power Cleans 9 Burpees 6 Power Cleans 6 Burpees 3 Power Cleans 3 Burpees Reps:…
WOD Type: “Crossfit Open 14-1” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: (Time) 10 Minutes of… 30 Double Unders 15 Snatch @ 75# Reps: 137 – This was a tough workout since I do not do enough double unders… I found…
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: (Time) 3 Rounds of… 800 Meter Run 25 DB Thruster @ 30# each side Time: 19:40 – This was a tough workout since I do not run that much anymore… Today’s…
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: (Time) 4 Minutes of Clean & Jerk @ 135# 4 Minutes of SDHP @ 45# 4 Minutes of Burpees Today’s WOD was great. I took my time with the C&J’s and…
WOD Type: “MetCon, MetCon & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: 15 Minutes of… 10 Deadlifts @ 155# 10 Ring Push-Ups Reps: 165 – 8 total rounds + 5 deadlifts MetCon: 7 Minutes of… Burpees Reps: 50 – Goal…
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: (17 Minutes) Open 13-1… 40 Burpees 30 Snatches @ 75# 30 Burpees 30 Snatches @ 135# Etc… Last Year Rep Total: 104! – Today – 100 even… Couldn’t get…
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: Push Jerks… 6, 5, 4, 3, 2, 1, 1 @ 135# MetCon: (Time) 4 Rounds of… 36# KB Swings @ 20, 25, 30, 35 Burpee Pull-Ups @ 25, 20,…
WOD Type: “Strength, MetCon & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Snatch… Work to a heavy Single 45#, 75#, 95#, 105#, 115#, 125#, 130#, 135#, 140# (Fail) Time: 15:00 – I spent too much time at the lower…
WOD Type: “Endurance, MetCon & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: 1 Hour Cut-off Time Endurance: Row Row 1000 Meters Time: 4:15 MetCon: 21, 15, 9 of… Pull-Ups Box Jumps @ 24″ Time: 7:45 MetCon: 15, 12, 9 of… KB…