042018

Metcon – 21, 18, 15, 9 of:

• Wall Ball (14#)
• Box Jumps (24″)

Time = 4:44

3 Rounds (untimed) of:

• 45 second Hollow Rock holds
• 20 Russian Steps Ups (65#, alternating legs)

111517

MetCon

• 1000M Row
• 50 Wall Balls (16#)
• 750M Row
• 35 Wall Balls
• 500M Row
• 20 Wall Balls

Time = 16:24

091217

20:00 EMOM of:

• Alternating
• 10 – Wall Ball (20#)
• 10 – Ball Slams (20#)

Pull-up demo and technique work with new members afterward.

081817

Partner WOD – 2 Person Teams w/ only 1 working at a time:

5 Rounds (each) of:

• 5 Deadlift (185/135)
• 10 Burpees over the Bar
• 15 Wallball (20/16)

Partnered with Linda and finished in 16:45

080917

Split Jerk up to 195# (Failed 205#)

50 Wall Ball Shots (20#, 10′) in 1:50

062617

25, 20, 15, 10 of:

• Hang Clean (115#)
• Wall Ball Shots (20#)
• Double Unders

Time = 11:21

053017

Wall balls & Toes-to-Bar

• 50 Wall balls (20#)
• 25 TTB
• 40 Wall balls
• 20 TTB
• 30 Wall balls
• 15 TTB
• 20 Wall balls
• 10 TTB
• 10 Wall balls
• 5 TTB

Time = 16:57

Deadlift – use 90% of 1RM for loads below

• 5 @ 75% – 280#
• 3 @ 85% – 320#
• 1 @ 95% – 355#

052417

20:00 AMRAP of:

• 10 Ball Slams (20#)
• 10 Wall Balls (20#)

310 total reps

011316 – Metcon

40 Wall Ball (20#)

30 Calorie Row

20 Burpees

10 Nail’s (Pull-up + Toes to Bar)

Time = 10:37

031512 – Open WOD 12.4

Open WOD 12.4

150 Wall Ball (20#)
90 Double Unders
30 Muscle Ups

Made it through 129 WB shots.  Knees very stiff.

123111 – First Day Back

After over four months off, I made it back to TitanFit this morning.

Nail welcomed my return with a bang.

2 Rounds of:
500M Row
20 Wall Ball
15 Box Jumps (24″)
10 Pull-ups

Time = 12:51

Knees really bothered me!

072311 – MetCon

600M Row
20 Wallball Shots (20lbs.)
20 Push-ups
400M Row
15 Wallball Shots
15 Push-ups
200M Row
10 Wallball
10 Push-ups

Time = 14:07

The push-ups were extremely difficult as a result of WOD’s earlier this week.  And the IT band of my right knee was bothering me.  Finally, it was HOT.

120610 – MetCon

21, 18, 15, 12, 9 of:

KB Swings (53lbs.)
Wall Ball (20lbs.)
KTE’s

Time = 21:34

KTE’s destroyed me.  My worst CF move, by far.  And in my opinion, not very functional.

Press & MetCon

Press 105 x 5 / 110 x 3 / 120 x 1

50 Wallballs (20#)

Time = 1:52

100819 – C&J and MetCon

Clean and Jerk up to 185lbs.  Failed 195lbs. Jerk

MetCon – 10 Rounds of: 10 Wall Ball / 10 Pullups

Time = 12:51