LEVEL 1 WOD
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Dec 11th, 2014

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Category: CROSSFIT WOD
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0575

WARM UP: 400 M RUN THEN: BURGNER WARM UP SNATCH PROGRESSION SKILLS: PISTOL PRACTICE (5 MINS) WOD: 5 rounds for time of: 10 Snatches, 75/55 10 Pistols (ALT) 10 Pull-ups SCALED: 5 ROUNDS FOR TIME 10 POWER SNATCH 65/45 10 PISTOLS (ASSISTED) 10 INVERTED ROWS STRENGTH: BOX SQUAT @ 55% 6X3 (BANDS/CHAINS) HANG SNATCH HIGH Read more...

Dec 10th, 2014

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Category: CROSSFIT WOD
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0574

WARM UP: ROLL OUT THEN: 80 FT INCH WORM 5 SKIN THE CATS 5 TURKISH SIT UPS L/R 2 ROUNDS MOBILITY: ANKLE / CALF/ HAMSTRING WOD: For time: Run, 1 mi 100 Sit-up ab mat 100 Back Extensions Run, 1 mi SCALED: FOR TIME: 800 M RUN 50 SIT UPS 50 BACK EXTENSIONS 800 M Read more...

Dec 9th, 2014

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0573

WARM UP: ROLL OUT THEN: DOUBLE UNDER PRACTICE (5 MINS) OR MAX UNBROKEN DOUBLE UNDERS MOBILITY: SHOULDER SKILLS: KIPPING HSPU PROGRESSION WOD: For time: 25 Handstand Push Ups 50 Toes To Bars Run, 800 m 75 Push Press, 75/55 lbs 150 Double Unders SCALED: FOR TIME. 15 SHOULDER PRESS 65/45 25 K2E 400 M RUN Read more...

Dec 8th, 2014

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Category: CROSSFIT WOD
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0572

WARM UP: 200 M RUN 15 ZOMBIE SQUATS 15 REVERSE HYPERS 2 ROUNDS MOBILITY: SQUAT/FRONT RACK (10 MINS) SKILLS: FRONT SQUAT / THRUSTER WOD: TABATA THRUSTERS 95/65 REST 2 MINS TABATA PULL UPS (CTB) REST 2 MINS TABATA V UPS SCALE PULL UPS/ INVERTED ROWS STRENGTH: PAUSE FRONT SQUATS @ 75% 5X3 ( 1 SEC Read more...