WOD Type: “MetCon, Strength & Couplet” Metcon: Bike 13.0 Miles @ 55:04 – Today’s ride was just a casual ride to work in the rain and even rainier ride home. WOD Warm-Up: 10 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups:…
Tag: Gary Marsh
Stud Bar Pull Up Bar
Having the ability to perform a correct pull up is vital to your Crossfit training. When you first start out a door frame pull up bar may be sufficient. In time you wish to have something more stable and permanent in your home. The Stud Bar Pull Up Bar would be great for this purpose….
WOD Monday 06-17-2013
WOD Type: “Metcon, Strength & Triplet” WOD Warm-Up: 10 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: Step 15: 9, 7, 6, 5, 5 = 32 total – Time for today’s Recon Ron was 4:35… Today was the start of a…
WOD Saturday 06-15-2013
WOD Type: “Strength & Couplet” WOD Warm-Up: 10 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: Step 15: 8, 7, 5, 5, 5 – Time for today’s Recon Ron was 4:07… Burgener Warm-up WOD Particulars: WOD Strength: Push Press –…
WOD Wednesday 06-12-2013
WOD Type: “Metcon, Strength & Triplet” WOD Warm-Up: 10 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: Step 15: 8, 7, 5, 5, 5 – Time for today’s Recon Ron was 4:14… Burgener Warm-up WOD Particulars: Metcon: Bike 12.5 Miles…
WOD Sunday 04-14-2013
WOD Type: “Couplet” WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: 6, 5, 5, 4, 3 Reps WOD Particulars: TEN Rounds for time of: 135# Deadlifts @ 15 Reps 15 Pushups Today’s WOD was completed in 23:56. I was…
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 Friday 09-07-2012
TRX-Crossfit #1: For Time: 23:26 REPS: 20, 10, 10 Push-ups Pull-ups TRX Handstand Push-ups TRX Inverted Rows TRX Squat Rows