WALLSOFJOECO

THE BEST WORK OUT YET!!!!  Here is was:
Work out of the Day (WOD)
Warmups:
Shrug
Elbows High
Muscle Snatches
Power Snatches
Over Head Squats
Pressing Snatch Balance
Push Press
Snatch Land
Heaving Snatch Balance
Scotts Press
10 Air Squats
Stretching
WOD:
4 Rounds of:
25 Double Unders Jump Rope (or 100 Singles)
20 Wall Balls
15 Pull Ups
Final Results:
Time: 22:14
Like I said before, this was my best work out ever.  I did the [...]

Well, I missed Friday’s update by about one hour but here it is.  I didn’t have too much of a bad day.  Here is was:
Work out of the Day (WOD)
Warmups:
300m Run
10 Squats
stretching
WOD:
Shoulder Press:2-2-2-2-2 reps
Push Press:5-5-5-5-5 reps
Push Jerk:3-3-3-3-3 reps
Final Results:
SP: 95lb-115lb-110lb-115lb-120lb(1)
PP: 115lb-115lb-120lb-115lb(4)-115lb-Extra Credit=(95lb(8))
PJ: 105lb-115lb-125lb(2)-130lb(2)-95lb(7)
I felt pretty good and it was my first time doing all three [...]

Yes, Nineteen.  Remember that whole removing old posts things.  Well, its been nineteen times I been to Crossfit and wow today was BRUTAL.  Here is was:
Work out of the Day (WOD)
Warmups:
10 PVC thrusters
10 Over head PVC squats
10 pullups
10 PVC Cleans
stretching
WOD:
4 Rounds:
400 meter row machine
30 medicine ball cleans 16lbs
20 push ups
Time finished: 40:02 minutes
It didn’t sound [...]

Walls of Joeco have been around for sometime but unfortunately I had to take down previous posts and some pages for now.  Sorry y’all.  Since I most recently got laid off and working part time, I had to clean up the site a bit.  I am planning on being a bit more professional while still [...]