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……
WOD Type: “Strength & MetCon” WOD Warm-Up: 3,000 Meter Calorie Row Warm-Up – 15 Minutes Shoulder & Leg Mobility Work WOD Particulars: Strength: Squats (5 x 3) Warm-Up @ 45# x 10 Reps 135#, 155#, 185#, 205#, 225# MetCon: For Time of… Row 1,000 Meters 5 Rounds of… 5 Pull-Ups 5 Ab Rollers 5 KB Swings @ 40# Row 1,000…
WOD Type: “Strength & MetCon” POST-WOD: Walk 40 Minutes Helideck… 3.5 miles WOD Warm-Up: 3,000 Meter Calorie Row Warm-Up – 15 Minutes Shoulder & Leg Mobility Work WOD Particulars: Strength: Bent Over Rows (5 x 3), Shrugs (5 x 8-10), High Pulls (5 x 10) Warm-Up @ 135# x 10 Reps Bent Over Rows – 155#, 185#, 205#, 215#, 220#…
WOD Type: “Strength & MetCon” POST-WOD: Walk 1 hour Helideck… 3.5 miles Afternoon Treadmill Walk: 40 minutes at 3.5 mph – Approx. 1.75 miles WOD Warm-Up: 3,000 Meter Calorie Row Warm-Up – 15 Minutes Shoulder & Leg Mobility Work WOD Particulars: Strength: Bench (5 x 5) Warm-Up @ 135# x 15 Reps 155#, 185#, 205#, 225#, 245# MetCon: For Time of… Row 1,000…
WOD Type: “Strength & MetCon” POST-WOD: Walk 1 hour Treadmill… 3.5 miles Afternoon Helideck Walk: 40 minutes at 3.5 mph – Approx. 1.75 miles WOD Warm-Up: 3,000 Meter Calorie Row Warm-Up – 15 Minutes Shoulder & Leg Mobility Work WOD Particulars: Strength: Squats (5 x 5) Warm-Up @ 95# x 10 Reps 135#, 145#, 155#, 165#, 175# MetCon: For Time of… Row 1,000 Meters…
WOD Type: “Strength & MetCon” POST-WOD: Walk 50 minutes around helideck… Approximately 3.5 mph! Evening Treadmill Walk: 30 minutes at 3.2 mph – 1.60 miles and 130 calories burned WOD Warm-Up: 3,000 Meter Calorie Row Warm-Up – 15 Minutes Shoulder & Leg Mobility Work WOD Particulars: Strength: Power Clean & Jerk (5 x 5) Warm-Up @ 95# x 10 Reps…
WOD Type: “Strength & Intervals” POST-WOD: Walk 35 minutes around helideck… Approximately 3.5 mph! WOD Warm-Up: 100 Calorie Row Warm-Up Shoulder & Leg Mobility Work WOD Particulars: Strength: Bent-Over-Rows, Shrugs & High Pulls (5 x 5) Bent-Over Rows – 135#, 155#, 185#, 195#, 205# Shrugs – 135#, 155#, 185#, 195#, 205# High Pulls – 95# & 4 x 105#…
WOD Type: “Strength & MetCon” POST-WOD: Walk 40 minutes around helideck… Approximately 3.5 mph! WOD Warm-Up: 100 Calorie Row Warm-Up Shoulder & Leg Mobility Work WOD Particulars: Strength: Press (5 x 5) Warm-Up 95# @ 10 Reps 115#, 125#, 135#, 140#, 145# MetCon: 4 Intervals of… 750 Meter Row @ 26 SPM Rest 2 Minutes Today’s WOD was quick. I believe…