WOD: The Moose Grind

Written by "> | posted in Crossfit: My love/hate relationship | 1 Comment

I’m back after a week off from training – a trip to Kelowna, BC, then 4 days in Denver, Colorado I knew I needed a good, kick-my-butt workout.  So tonight I made up the following workout to jump start my metabolism.

The workout is comprised of 4 rounds, and you must complete each exercise in succession prior to moving to the next round.  i.e. finish all 40 reps of the shoulder presses before you can move on to the bi-cep curls, etc, etc.

Round 1:

• Dumbbell Shoulder Presses:  40 reps @ 20lbs
• Dumbbell Bi-cep curls:  40 reps @ 20lbs
• Military style, Push-ups: 40 reps
• Back squats:  40 reps @ 135lbs
• Ab-mat situps:  40 reps

Round 2:

• Dumbbell Shoulder Presses:  30 reps @ 30lbs
• Dumbbell Bi-cep curls:  30 reps @ 30lbs
• Military style, Push-ups: 30 reps
• Back squats:  30 reps @ 185lbs
• Ab-mat situps:  30 reps

Round 3:

• Dumbbell Shoulder Presses:  20 reps @ 40lbs
• Dumbbell Bi-cep curls:  20 reps @ 40lbs
• Military style, Push-ups: 20 reps
• Back squats:  20 reps @ 225lbs
• Ab-mat situps:  20 reps

Round 4:

• Dumbbell Shoulder Presses:  10 reps @ 50lbs
• Dumbbell Bi-cep curls:  10 reps @ 50lbs
• Military style, Push-ups: 10 reps
• Back squats:  10 reps @ 255lbs
• Ab-mat situps:  10 reps

The entire workout took me 36 minutes and 44 seconds.   Needless to say, I was beat by the end.  Give it a rip and post times to comments.

Good luck!