Category: Blog

WOD Type: “MetCon” WOD Warm-Up: 10 Minute Stationary Bike Warmup WOD Particulars: Strength: Bench Press Warmup 10 Reps @ 135# Warmup 5 Reps @ 185# 3 x 5 @ 225# MetCon: 3 Rounds of… Row 2500 Meters 1 Minute Rest Row 2500 Meters 1 Minute Res Row 2500 Meters Time: 38:30 Distance: 7,500 Meters Today’s WOD kicked my ass! At…

WOD Type: “MetCon” WOD Warm-Up: 100 Calorie Row Warm-Up Leg Mobility Routine WOD Particulars: MetCon: 42, 30, 18 of… 20# Wallball @ 10′ 75# SDHP 20″ Box Jumps 75# Push Press Row for Calories Time: 57:26 Reps: 90 Each for 450 total reps Today’s WOD seemsed to last forever! There was a few times I didn’t think I was going…

WOD Type: “MetCon” WOD Warm-Up: 100 Calorie Row Warm-Up Leg Mobility Routine 50 Single Unders WOD Particulars: MetCon: 20 Minute AMRAP Of… 5 Front Squat @ 135# 10 SDHP KB @ 50# 15 Over the Bar Burpees 1/4 Mile Run Time: 20:09 Reps: 90 + .75 Miles Today’s WOD fucking rocked! I’m going to have to do this again to…

Happy 4th of July! WOD Type: “MetCon” WOD Warm-Up: Shoulder Warm-Up with 10# DB WOD Particulars: MetCon: To Completion of… 50 Calorie Row 50 Wallballs 10′ @ 20# 50 Shoulder to Overhead @ 40# DB 50 Box Jumps @ 20″ Do all over again with 25 each! Time: 35:10 Reps: 300 Today’s WOD kicked ass! Kicked my ass as well….

WOD Type: “MetCon” WOD Warm-Up: 10 Minute Stationary Bike Shoulder Warm-Up with 10# DB WOD Particulars: MetCon: 3 Rounds of… Row 2500 Meters 1 Minute Rest Row 2500 Meters 1 Minute Res Row 2500 Meters Time: 37:31 Distance: 7,500 Meters Today’s WOD kicked my ass! At almost 5 miles of rowing, I’m exhausted and straight up worn the fuck out….

WOD Type: “MetCon” WOD Warm-Up: My standard leg warm up routine… 10 Minutes WOD Particulars: MetCon: 3 Rounds of… Run 200m .12 Miles Walk .5 Run 400m .25 Miles Walk .9 Run 600m .50 Miles Time: 33:18  Distance: 3.25 Miles Then Bike 10 Minutes Hard and Row 10 Minutes Hard… Today’s WOD was more or less an endurance workout!…

WOD Type: “MetCon” WOD Warm-Up: 10 Minute, 115 Calorie Row Warmup 10# shoulder routine warm-up WOD Particulars: MetCon: 5 Rounds of… 4 Push Press @ 135# 10 Burpees 6 Pull-Ups 6 Knees To Elbows 10 Box Jumps @ 20″ Time: No Time Tracked – Just do the workout as hard as you can until it’s done!…

WOD Type: “MetCon” WOD Warm-Up: 5 Minute, 65 Calorie Row Warmup 10# shoulder routine warm-up WOD Particulars: MetCon: For Time of… 5000 Meter Row 50 Pull-Ups 40 Push-Ups 30 Box Jumps @ 20″ 20 Toes to Bar Time: 50:28 Today’s WOD was nothing more than a grudge match! 5,000 meters is about 3.1 miles and after that…

WOD Type: “MetCon” WOD Warm-Up: 10 Minute, 125 Calorie Row Warmup WOD Particulars: MetCon: 3 RDS No Time Cap… 30 Deadlift @ 135# (4,050#) 30 Deadlift @ 155# (4,650#) 30 Deadlift @ 185# (5,550#) Total Weight Moved: 14,250# Today’s WOD was painful! My whole back area is sore already… One hour after the workout? Holy shit! What’s…

WOD Type: “MetCon” WOD Warm-Up: Shoulder and hip warmup 10 Minute, 125 Calorie Row Warmup WOD Particulars: MetCon: 3 RDS For Time Of… 30 Snatch @ 75# (2,250#) 30 Snatch @ 90# (2,700#) 30 Snatch @ 110# (3,300#) Total Weight Moved: 8,250# Today’s WOD was outstanding! I think doing this workout with Dumbbells is way harder than…