WOD Type: MetCon WOD PARTICULARS: Row for 20 minutes on level 10… MetCon: – 10 Wallballs 10′ @ 25# – 10 Pull-Ups – 10 Box Jumps @ 20″ Time: No Time
Category: Blog
WOD Friday 11-28-2014
WOD Type: Strength & MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… Strength: Deadlifts – Warmup 10 @ 135# – 1 x 5 @ 225# – 1 x 3 @ 255# – 1 x 1 @ 285# MetCon: 8 minutes of – 10 Deadlifts @ 135# – Box…
WOD Thursday 11-20-2014
WOD Type: MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… MetCon: 2 rounds for Time of… – 12 DB Deadlifts @ 35# each – 12 DB Push Press@ 35# – Row 1000 Meters – 12 DB Deadlifts @ 35# each – 12 DB Push Press@ 35# – Row…
WOD Sunday 11-23-2014
WOD Type: Strength & MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… Strength: Shoulders – Warmup 10 @ 90# – 1 x 5 @ 115# – 1 x 3 @ 135# – 1 x 1 @ 145# Endurance: Row & Run – 10 Dumbbell Swings @ 20 Kilos…
WOD Tuesday 11-25-2014
WOD Type: MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… MetCon: 5 Rounds for Time of… – 5 Burpees – 9 Pull-ups – Row 500 Meters Time: 25:44 A great traditional type crossfit workout! Hope you enjoy it…
WOD Friday 11-21-2014
WOD Type: MetCon & Endurance WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… MetCon: 4 rounds for Time of… – 10 DB Thrusters @ 35# each – 10 pull-ups Time: 11:44 Endurance: Row & Run – Row 1200 Meters – Run 1 mile Not a timed event… Day three…
WOD Monday 12-01-2014
WOD Type: MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… Strength: 21/15/9 of… – Dumbbell Thruster @ 16K – Pull-Ups Time: 8:39 Endurance: Run – 1.12 miles Time: 11:10
WOD Wednesday 11-19-2014
Today was my first workout back on the rig! I have missed concept two rower… It’s great to get back on her. Anyway, today will be a fast post, I’m tired and it’s already past my bedtime. WOD Type: Strength & MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes… Strength: Bench…
WOD Sunday 11-16-2014
This weeks wod was performed in Curaçao at the Renaissance Hotel. WOD Type: “MetCon” Standard WOD Warm-up: – 15 Squats – Arm Swings – Leg stretches MetCon: Endurance & Couplet Run 1 Mile -Then- 3 Rounds for Time of… – 10 Dumbbell Snatch @ 35# Each Arm – 10 Burpees – Then- Run 1 Mile…
WOD Thursday 11-13-2014
WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Clean & Jerk WU 95# Bar 2 x 5 5 x 1 @ 95# 5 x 1 @ 115# 5 x 1 @ 125# 5 x 1 @ 135# 5 x 1 @ 145# MetCon: 9 Minute AMRAP – Olympian Re-Test……