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) Double Unders 100, 80, 60, 40, 20 Pull-Ups 25, 20, 15, 10, 5 Today’s WOD was great and painful all at once… Time: 33:28. Today was my first day at…
Category: Fitness
WOD Saturday 02-15-2014
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: 5 Rounds of… 30 SDHP @ 45# 30 Wallballs 10′ @ 20# Today’s WOD was a test to see how bad wallballs will be coming up in the 2014 Crossfit Opens….
WOD Friday 02-14-2014
Happy Valentine’s Day! WOD Type: “Endurance” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Endurance: Enjoyment Bike Ride… Time: 1:14:15 – Wow, what a beautiful day for a ride! Today’s WOD was played out on the back streets in Oak Harbor. I…
WOD Thursday 02-13-2014
WOD Type: “MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Roy MetCon: 4 Rounds of… 15 Power Snatch @ 95# 15 Toes To Bar Today’s WOD was a slow and working on good form with the snatch… total time was 35:09. It’s…
WOD Tuesday 02-11-2014
WOD Type: “MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Roy MetCon: 5 Rounds of… 15 Deadlifts @ 185# 20 Box Jumps @ 24″ 25 Pull-Ups Today’s WOD was a grudge fest… total time was 48:51. Round 1 @ 7:39, round 2 …
WOD Monday 02-10-2014
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: Endurance: Row – Intervals… Rest 45 seconds between intervals… Row 8 X 250 Meters Time: 12:08 – Awesome! I love the concept 2 row machine MetCon: 3 Rounds for…
WOD Sunday 02-09-2014
WOD Type: “MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Chelsea MetCon: 30 Minute AMRAP of… 5 Pull-Ups 10 Push-Ups 15 Air Squats Today’s WOD was loaded with reps. I completed 470 reps which is 15 complete rounds + 5 Pull-Ups +…
WOD Friday 02-07-2014
WOD Type: “MetCon & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: Speed Work – 1 Round of… 20 Push Press @ 95# 20 Knees to Elbows 20 GHD’s Time: 05:01 – Felt a lot more like the Open pace! MetCon:…
WOD Thursday 02-06-2014
WOD Type: “Endurance & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: Jerry (Time)… Run 1 Mile Row 2000 Meters Run 1 Mile Time: 28:16 – Wow, talk about painful! MetCon: 3 Rounds for Time of… 9 Power Cleans @ 135#…
WOD Wednesday 02-05-2014
WOD Type: “MetCon & 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 For Time Of… 10 Power Cleans @ 95# 10 Burpees Time: 16:45 for a total of 50 reps each equaling 100 total reps MetCon Two: 9 Minute…