WOD Type: “MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders 4 Mile Walk WOD Particulars: MetCon: (20 Minute AMRAP) 9 Push Press @ 115# 12 Box Jumps @ 20″ 15 Ab Mat Situps Reps: 261 total = 7 Complete Rounds + 9 Push Press. Today’s WOD was…
WOD Type: “MetCon & Strength With Gymnastic Move” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: 3 Rounds for Time of… 10 Front Squats @ 135# 20 Knees to Elbows 30 Double Unders Time: 24:15 Strength: Bench Press 5 @ 5 of 205#…
WOD Type: “Gymnastic & Strength” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Gymnastic: 10, 12, 14, 16, 18 of… Chest to Bar Pull-Ups Strength: Overhead Squats – 7 @ 3 45#, 55#, 65#, 70#, 75#, 80#, 85# Today’s WOD was a split style workout. No…
WOD Type: “MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders 4 Mile Walk WOD Particulars: MetCon: (Time) 12, 10, 8, 6 Deadlifts @ 205# 40, 30, 20, 10 Wallballs — 20# @ 10′ Time: 15:58. Today’s WOD was great… I felt really good with the deadlifts and…
WOD Type: “Endurance/Rest Day” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: 17 mile road bike for time… 17 miles for time Today’s WOD was a fantastic ride around my extended loop. Completed 17.1 miles in 1:12:18. Total elevation gain 1,019 feet and burned 718 calories……
WOD Type: “MetCon & Strength” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: “Fran” 21, 15, 9 Thrusters @ 95# Pull-Ups Time: 8:33 – 1:03 faster than the last Fran effort on January 28, 2014 Strength: Overhead Squats 3 @ 3 of 65#…
WOD Type: “MetCon & Strength” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: 20 Minute AMRAP of… 10 Toes to Bar 15 Shoulder to Overhead @ 115# 20 Box Jumps @ 24″ Reps: 183 complete rounds + 3 = 4 total rounds Strength:…
WOD Type: “MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders 4 Mile Walk WOD Particulars: MetCon: 3 Rounds for Time of… 5 Front Squats @ 155# 10 Chest to Bars 15 Double Unders Time: 11:22. Today’s WOD was slow… I’m still trying to recover…
WOD Type: “MetCon & Strength” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: 12 Minute AMRAP of… 4 HSPU 8 Power Snatch @ 115# 12 GHD’s Reps: 4 complete rounds + 4 + 2 = 102 total reps Strength: Close Grip Bench Press…
WOD Type: “Crossfit Open 14-5” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Open Event: 14-5 for time of… 21, 21, 18, 18, 15, 15, 12, 12, 9, 9, 6, 6, 3, 3 Thrusters @ 95# Bar Facing Burpees Reps: 168 total reps!…