WOD Type: “MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: 2 Rounds of… 800 meter run 25 DB Power Snatch @ 40# 25 Sit-Ups Time: 21:58 – This was a good workout… Today’s WOD was performed in the hotel with very…
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: Thrusters (7 @ 2)… 95#, 105#, 115#, 125#, 135#, 145#, 155# Goal for this time next year: 205# MetCon: 20, 15, 9 of… Wall Balls Pull-Ups Time: 8:00. Goal…
WOD Type: “Crossfit Open 14-2” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Open Event: 14-2 of… First 3 Minutes… 10 OHS @ 95# 10 Chest to Bars 10 OHS @ 95# 10 Chest to Bars 3 to 6 minutes… 12 OHS @…
WOD Type: “14-2 Practice” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Practice: 14-2 of… 10 OHS @ 45# 5 Chest to Bars 5 OHS @ 55# 5 Chest to Bars 5 OHS @ 75# 5 Chest to Bars 5 OHS @ 75#…
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: Bench Press (1 Rep)… Start out with 10 Rep warm-up of 135#, then 10# increase every minute to failure 14 Sets @ 135#, 145#, 155#, 165#, 175#, 185#, 195#,…
WOD Type: “MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: 5 Rounds of… 21 Power Cleans @ 135# 21 Burpees 15 Power Cleans 15 Burpees 9 Power Cleans 9 Burpees 6 Power Cleans 6 Burpees 3 Power Cleans 3 Burpees Reps:…
WOD Type: “Crossfit Open 14-1” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: (Time) 10 Minutes of… 30 Double Unders 15 Snatch @ 75# Reps: 137 – This was a tough workout since I do not do enough double unders… I found…
WOD Type: “MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: (Time) 3 Rounds of… 800 Meter Run 25 DB Thruster @ 30# each side Time: 19:40 – This was a tough workout since I do not run that much anymore… Today’s…
WOD Type: “MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: (Time) 4 Minutes of Clean & Jerk @ 135# 4 Minutes of SDHP @ 45# 4 Minutes of Burpees Today’s WOD was great. I took my time with the C&J’s and…
WOD Type: “MetCon, MetCon & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: 15 Minutes of… 10 Deadlifts @ 155# 10 Ring Push-Ups Reps: 165 – 8 total rounds + 5 deadlifts MetCon: 7 Minutes of… Burpees Reps: 50 – Goal…