WOD Type: “Cameron” Bike Commute: Cycling: 10.8 miles, 500 feet in elevation gain, Time: 47:40, 468 Calories Burned. WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Complete for time of: 50 walking lunges 25 Pullups 50 Box Jumps @ 24″…
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WOD Saturday 03-23-2013
WOD Type: “Crossfit Open 13.3” WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Complete AMRAP in 12 Minutes of: 150 Wall Balls 20# ball @ 10 feet 90 Double Unders 30 Muscle-Ups Today’s WOD was absolutely horrible! Okay, so I…
WOD Friday 03-22-2013
WOD Type: “13.3 Open Practice cont.” WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Complete AMRAP in 12 minutes of: Wall Balls @ 20# Ball Double Unders Muscle-Ups Today’s WOD was only for practice. Today was a little better than…
WOD Thursday 03-21-2013
WOD Type: “13.3 Open Practice” WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Complete AMRAP in 12 minutes of: Wall Balls @ 20# Ball Double Unders Muscle-Ups Today’s WOD was only for practice. I’ve been doing wall balls, but not…
WOD Tuesday 03-19-2013
WOD Type: “MetCon” WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Complete AMRAP in 12 minutes of: 75# Shoulder Pres @ 4 Reps 75# Sumo Deadlift High Pulls @ 8 Reps 75# Front Squat @ 12 Reps Today’s WOD was…
WOD Sunday 03-17-2013
WOD Type: “Strength & Metcon Training” WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Strength Work: Cleans of 115# 5 sets @ 5 reps MetCon: 15, 12, 9 of: 30# Dumbbell Thrusters Double Unders @ 50,40,30 Reps Today’s WOD was…
WOD Saturday 03-16-2013
WOD Type: “Crossfit Open 13-2” WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Complete AMRAP in 10 Minutes of: 5 Shoulder to Overhead @ 115# 10 Deadlifts @ 115# 15 24″ Box Jumps Today’s WOD was completed in the 10…
WOD Wednesday 03-13-2013
WOD Type: “Flu of Death Warmed Over” WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Complete the following: Mobility Warm-up TRX Warm-up 2 Sets of 45# deep back squats 2 Sets of 45# Push Press Today’s WOD was nothing more…
WOD Sunday 03-10-2013
WOD Type: “Flu Recovery” WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Complete 5 @ 5 of: Deadlifts @ 185# Today’s WOD was just checking to see how I feel about this flu I ended up with two days prior…
WOD Friday 03-08-2013
WOD Type: “Crossfit Open 13-1” WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Complete AMRAP in 17 Minutes of: 40 Burpees 30 Snatch @ 75# 30 Burpees 30 Snatch @ 135# 20 Burpees 30 Snatch @ 165# 10 Burpees AMRAP…