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: (17 Minutes) Open 13-1… 40 Burpees 30 Snatches @ 75# 30 Burpees 30 Snatches @ 135# Etc… Last Year Rep Total: 104! – Today – 100 even… Couldn’t get…
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: Push Jerks… 6, 5, 4, 3, 2, 1, 1 @ 135# MetCon: (Time) 4 Rounds of… 36# KB Swings @ 20, 25, 30, 35 Burpee Pull-Ups @ 25, 20,…
WOD Type: “Strength, MetCon & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Snatch… Work to a heavy Single 45#, 75#, 95#, 105#, 115#, 125#, 130#, 135#, 140# (Fail) Time: 15:00 – I spent too much time at the lower…
WOD Type: “Endurance, MetCon & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: 1 Hour Cut-off Time Endurance: Row Row 1000 Meters Time: 4:15 MetCon: 21, 15, 9 of… Pull-Ups Box Jumps @ 24″ Time: 7:45 MetCon: 15, 12, 9 of… KB…
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) Double Unders 100, 80, 60, 40, 20 Pull-Ups 25, 20, 15, 10, 5 Today’s WOD was great and painful all at once… Time: 33:28. Today was my first day at…
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… 30 SDHP @ 45# 30 Wallballs 10′ @ 20# Today’s WOD was a test to see how bad wallballs will be coming up in the 2014 Crossfit Opens….
Happy Valentine’s Day! WOD Type: “Endurance” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Endurance: Enjoyment Bike Ride… Time: 1:14:15 – Wow, what a beautiful day for a ride! Today’s WOD was played out on the back streets in Oak Harbor. I…
WOD Type: “MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Roy MetCon: 4 Rounds of… 15 Power Snatch @ 95# 15 Toes To Bar Today’s WOD was a slow and working on good form with the snatch… total time was 35:09. It’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: Roy MetCon: 5 Rounds of… 15 Deadlifts @ 185# 20 Box Jumps @ 24″ 25 Pull-Ups Today’s WOD was a grudge fest… total time was 48:51. Round 1 @ 7:39, round 2 …
WOD Type: “Endurance, MetCon & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Endurance: Row – Intervals… Rest 45 seconds between intervals… Row 8 X 250 Meters Time: 12:08 – Awesome! I love the concept 2 row machine MetCon: 3 Rounds for…