Category: Blog

WOD Type: Strength MetCon Combo Complete 5 Rounds for time of: 5 Bench Press @ 185# 8 Good Mornings @ 30# Dumbbells 10 Lateral Box Jumps @ 20″ 10 Leg Levers 10 Dips 10 Sum Deadlift High Pulls @ 65# WOD Warm-Up: 30 minute warm-up to make sure I am as mobile for the WOD…

WOD Type: Jack Complete as many Rounds as possible in 20 Minutes of: 10 Push Press @ 115# 10 Kettlebell Swings @ 1.5 pood 10 Box Jumps @ 24″ WOD Warm-Up: 30 minute warm-up to make sure I am as mobile for the WOD as I can. Warmup: TRX mobility stretches, air squats and 15#…

WOD Type: Double WOD Shot… First Session: Three Rounds For Time Of: Elliptical @ 1 minutes 7 Dumbbell Push Press @ 30# 14 Inverted TRX Rows WOD Warm-Up: 30 minute warm-up to make sure I am as mobile for the WOD as I can. Warmup: TRX mobility stretches, air squats and 15# practice bar overhead…

WOD Type: Snatch Ball MetCon Complete as many Rounds as possible in 20 Minutes of: 5 Chest to Bar Pullups 10 Wall Balls @ 20# 15 Kettlebell Swings @ 1.5 pood WOD Warm-Up: 30 minute warm-up to make sure I am as mobile for the WOD as I can. Warmup: TRX mobility stretches, air squats…

WOD Type: Snatch Ball MetCon Complete 4 Rounds for time of: 8 Power Snatch @ 95# 20 Wall Balls @ 20# WOD Warm-Up: 30 minute warm-up to make sure I am as mobile for the WOD as I can. Warmup: TRX mobility stretches, air squats and PVC Overhead Squats. I also completed a few rounds…

WOD Type: KBT MetCon Complete 5 Rounds for time of:: 8 Kettlebell Swings @ 44# 8 Burpees 8 Thrusters @ 65# WOD Warm-Up: 30 minute warm-up to make sure I am as mobile for the WOD as I can. Warmup: TRX mobility stretches, air squats and PVC Overhead Squats. I also completed a few rounds…

WOD Type: Strength / MetCon Strength started off the workout after of course, my warmup… Bench Press: 5, 5, 3, 3, 1, 1 5 Reps @ 185# 5 Reps @ 185# 3 Reps @ 205# 3 Reps @ 205# 1 Rep @ 250# 1 Rep @ 250# Complete AMRAP in 12 minutes: 15 Reps Deadlifts…

WOD Type: AMRAP Clipper Complete AMRAP in 18 minutes: 80 Squats 70 Single Unders 60 Push-Ups 50 Sit-Ups 40 Kettle Bell Swings @ 53# 30 Box Jumps @ 20″ 20 Deadlifts @ 155# WOD Warm-Up: 30 minute warm-up to make sure I am as mobile for the WOD as I can. Warmup: TRX mobility stretches,…

WOD Type: 21, 15, 9 Reps Complete 3 rounds for time of: Pull-ups Kettle Bell Swings @ 53# Wall Balls @ 20# WOD Warm-Up: Yep, still doing my 30 minute warm-up to make sure I am as mobile for the WOD as I can. My favorite site of all time: Crossfit.Com WOD God’s? Warmup: TRX…

WOD Type: Back Burner Complete 5 rounds for time of: 205# Deadlifts @ 7 eps 30 Air Squats 7 Handstand Push-Ups WOD Warm-Up: I am continuing to do a 30 minute warm-up to make sure I am as mobile for the WOD as I can. Why don’t they give these workouts a name when they…