Category: Fitness

WOD Type: Strength –> Snatch Complete 3 sets @ 10 Reps: 10 Reps @ 95# 10 Reps @ 95# 10 Reps @ 95# WOD Warm-Up: Today’s WOD warmup was nothing more than a ride on the road bike from work to the house. I basically ride as hard as I can for 20-25 minutes and…

WOD Type: Strength –> Cleans Complete 7 rounds @ 3 Reps: 3 Reps @ 95# 3 Reps @ 115# 3 Reps @ 135# 3 Reps @ 155# 3 Reps @ 160# 3 Reps @ 170# WOD Warm-Up: Today’s WOD warmup was nothing more than a ride on the road bike from work to the house….

WOD Type: Shoulder Bomb… Complete 5 rounds for time: 20 Double Unders 10 Reps Push Jerks @ 95# WOD Warm-Up: Today’s WOD warmup was nothing more than a ride on the road bike from work to the house. I basically ride as hard as I can for 20-25 minutes and then I go straight into…

WOD Type: Walk of Shame Complete as many rounds as possible in 15 minutes of: 8 Dips 10 Box Jumps @ 24″ 12 Steps of 95# Overhead Barbell Walking Lunges WOD Warm-Up: I am continuing to do a 30 minute warm-up to make sure I am as mobile for the WOD as I can. Why…

WOD Type: Law of 20’s –> WTF! For Time: 20 Wall Ball, 20# @ 10 Feet 20 Sit-Ups 20 Box Jumps @ 24″ 20 Push-Ups 20 Power Cleans @ 135# 20 Double Unders 20 Thrusters @ 30# Dumbbells 20 Pull-Ups 20 Overhead Squats @ 35# 20 Kettle Bell Swings @ 1.5 Pood 20 Push Press…

WOD Type: Strength 3, 3, 3, 3, 3, Reps of: Weighted Pull-Ups Weight: 20# Vest Bodyweight: 224# WOD Warm-Up: I had to do a significant warm-up to make sure I am ready for weighted pullups. I’ve been having a lot of issues with my left bicep lately. My warmup consisted of my normal TRX mobility…

WOD Type: Fight Gone Bad (FGB) 3 Rounds of: Wall Ball, 20# @ 10 Feet for Reps Sumo Deadlift High Pull, 75# for Reps Box Jump 20″ for Reps Push Press, 75# for Reps Elliptical for Calories WOD Warm-Up: I had to do a significant warm-up to make sure I am ready for FGB. My…

WOD Type: Crossfit Total Strength Test Reps 5, 3, 1, 1 of: Squat Press Deadlift WOD Warm-Up: Today’s session is a big deal! It’s time to see how much I have improved in squats, press, and deadlifts. I had to do a significant warm-up to make sure I am ready to max out in one…

WOD Type: Diane Lite 21, 15, 9 Reps of: Deadlift @ 185# Handstand Push-Ups WOD Time Time: 8:08 This was a down and dirty Lite Diane wod and a light workout. I wanted to give it a try and see how I would perform. So, I put 225# on the bar, did a few reps…

WOD Type: Strength & Guts Front Squats & Pull-ups for time of: 5 Front Squats @ 135# 25 Pull-Ups 4 Front Squats @ 135# 20 Pull-Ups 3 Front Squats @ 135# 15 Pull-Ups 2 Front Squats @ 135# 10 Pull-Ups 1 Front Squat @ 135# WOD Guts Everywhere… WOD nuts is all I gotta say…