Today’s WOD (1/17/2014)

Good Morning Everyone!!!! How has y’alls week been going? Ours has been good and finally feels like were not quite as busy! It’s nice! Today is going to be another 2 a day wod day! Bring it!

Today’s WOD

Strength:
15 Minutes to complete 25 reps of Back Squat in as few sets as possible at 75% of your 1 RM. If you do not know your 1 RM Back Squat, use this time to establish it.

WOD:
12 Minute AMRAP
15 Weighted Step-ups (per leg) 35/25# 24/20″
15 C2B Pull-ups (Pull-ups must be C2B. You may scale by using bands, boxes, or jumping)
15 T2B

Bonus:
10 Unbroken Wall Balls 30/20

I got 2 Plus 20 I scaled pull ups with the red band and that was all. I should have scaled the 25lb plate it was no joke!

Wod 2

WOD:
40 Minute Time Cap

3 RFT
800m Run
10 Wall Balls 30/20
20 Box Jumps 24/20
30 Front Squats 65/45

I got 28:14 RX (Yepppppp RX BABY!)

PS.. If your new on my page dont forget to check out my Facebook page! Like it! Share it! Love it! ❤ And if you have one let me know so I can check it out and do the same! 😉
https://www.facebook.com/pages/Boxgrl81/549185065136082

Brian And Sara Killing a WOD in our Gym! 🙂

Sunday Fun Day Update!

Sunday Fun day WOD

40 Minute Time cap
5 Rounds for time

Run 400
10 Thursters 135/95
15 Burpee Medicine ball Box Jumps 24/20
20 C2B
25 Medicine ball Abmat situps 20/14

****I did 3 Rounds Plus 44 (S) 55lbs for thursters and 12 for med ball, Green band for C2B

Death By Burpee’s Box Jumps- Today’s WOD 12/16/2013

Strength:
20 Minute EMOM of: 3 Hang Snatch

WOD:
Death by Burpee Box Jump (30/24)
With a running clock, complete one burpee box jump the first minute, two the second minute, three the third minute, etc until you cannot complete the appropriate amount of reps in the minute.

Bonus:
3 Minute Superman Hold

I got 9 Plus 8

50lbs for Hang Snatches

After Sunday’s WOD

Todays WoD 11/18/2013

Todays WOD

Strength:
15 Minute EMOM of:
1 Squat Clean

WOD:
5 Rounds for Time:
10 Burpee Box Jumps (30/24)
5 Handstand Push Ups
10 Toes-2-Bar
5 Chest-2-bar Pull Ups

Bonus:
25 Sit-2-Stands

My time- 15:33 (s)

SO I am officially signed up for the Garage Games in GA in February! I’m soooo nervous! My husband and I ended up signing up for individual. I think he might be kinda nervous also. Soooo Let the training began!

Question of the day- Have any of y’all competed? And if you have did you love it? How did you train for it? Any tips?

Today’s WOD (11/6/2013)

Today’s WOD

Strength:
In 12 minutes, work up to a heavy single Back Squat

WOD:
Run 800 meters
***THEN***
3 Rounds for Time
25 KB Swings (53/35)
20 Burpee Box Jumps (20)
15 Overhead Squats (95/65)
***THEN***
Run 800 meters

Bonus:
4 minute Front Plank

Crossfitters eat thier young….

Today’s WOD was good I got 17 burpee box jumps and Brian got 35. It was only a five minute WOD but It was five intense minutes. I figured it would be when our coach said before it started “It’s only five minutes, how bad could it be?” I knew after that it was going to be bad! lol Now on the the link I posted I saw this on a friends page and loved it so if you get a chance check this out! I’m going to assume because I know we all think a lot alike that y’all will love this as much as me. 🙂 Let me know what you think! I just made my husband sit down and read it and he really liked it.

http://www.competeeveryday.com/2013/09/crossfitters-eat-young-time/?fb_source=pubv1