WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Warm-Up Band Stretch WOD Particulars: Strength: Power Cleans (5 x 5) Warm-Up @ 95# 115#, 125#, 135#, 145#, 155# MetCon: 10 Rounds of… –> 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 KB Thruster with Single Kettlebell KB Swings SDHP Bent Row Deadlift Today’s WOD…
WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Warm-Up Band Stretch WOD Particulars: Strength: Push Press EMOM (add 10# per Round) Warm-Up @ 45# 95#, 105#, 115#, 125#, 135#, 145#, 155#, 165#, 175#, 185#, 195# – Fail MetCon: 5 Rounds of… 15 Wall-Balls 12 Pull-Ups 9 GHD Sit-Ups Today’s WOD was pretty hard core for…
WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Warm-Up Shoulder & Leg Mobility Work WOD Particulars: Strength: Bench (5 x 5) Warm-Up 135# @ 12 Reps 155#, 185#, 205#, 225#, 245# MetCon: 4 Rounds of… 15 Power Snatch @ 95# 15 Toes to Bar Today’s WOD was a hard mother Hubbard! I’m still pretty beat…
WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Warm-Up Band Stretch WOD Particulars: Strength: Overhead Squats (5 x 3) Warm-Up @ 45# 5 x 3 @ 45# MetCon: 21, 15, 9 of… Sumo Deadlift High Pulls @ 45# Bar Thruster @ 45# Bar Burpees Today’s WOD was my first workout back in the Chalkbox Gym……
WOD Type: “Baseline MetCon #3” WOD Warm-Up: 15 Minute Row Warm-Up – 3,110 Meters Shoulder & Leg Mobility Work WOD Particulars: MetCon: Baseline WOD For Time Of… 10 Minute Row – 2,211 Meters 40 Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups 10 Minute Row – 2,234 Meters FINAL TIME: 24:28 Today’s WOD was a test to finish off…
WOD Type: “MetCon” WOD Warm-Up: 15 Minute Row @ 3,050 Meters Shoulder / Leg Mobility Routine WOD Particulars: MetCon: To Hell You Row… 1 Mile Run/Walk 2,000 Meter Row 1 Mile Run/Walk Time: 34:51 Today’s WOD was a really good test of the knee and it did well. I felt the pain a couple of times, but…
WOD Type: “MetCon” WOD Warm-Up: 15 Minute Row @ 3,135 Meters Shoulder / Leg Mobility Routine WOD Particulars: MetCon: To Hell You Row… DB Thrusters @ 40# (ea) – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Row @ 100, 200, 300, 400, 500, 600, 700, 800, 900, 1,000 Time: 42:25 Today’s WOD was killer!…
WOD Type: “Strength & MetCon” POST-WOD: Walk 1 Hour around helideck… Approximately 3.5 mph! WOD Warm-Up: 3,000 Calorie Row Warm-Up Shoulder & Leg Mobility Work WOD Particulars: Strength: Bench (5 x 3) Warm-Up 135# @ 15 Reps 155#, 185#, 205#, 225#, 245# MetCon: For Time of… Row 1,000 Meters 10 Bench Press @ 155# 10 Dips Row 1,000 Meters Today’s…
WOD Type: “MetCon” WOD Warm-Up: Shoulder / Leg Mobility Routine WOD Particulars: MetCon: For Time Of… Row 10,000 Meters (6.3 Miles) Time: 48:50 Today’s WOD was killer on the ass! Not sure how the crossfit guys and girls did the marathon. My ass was numb just from 10,000 meters! That must have been quite painful and…
WOD Type: “Strength & MetCon” WOD Warm-Up: 3,000 Meter Calorie Row Warm-Up – 15 Minutes WOD Particulars: Evening Treadmill Walk: 3.7 Miles in 60 Minutes (Had to walk after eating Lasagna for dinner) Strength: Deadlifts (5 x 3) Warm-Up @ 135# x 10 Reps 155#, 185#, 205#, 225#, 250#, 270# MetCon: For Time of… Row 1,000 Meters 5 Rounds of……