LEVEL 1 WOD
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Dec 5th, 2014

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Category: CROSSFIT WOD
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0571

WARM UP: 50 M BEAR CRAWL 15 PUSH UPS (HAND RELEASE) 25 DOUBLE UNDERS 2 ROUNDS THEN: UPPER BODY MOBILITY (10 MINS) SKILLS: L-SIT TO BENT ARM PRESS PROGRESSION STRENGTH: KB/DB STRICT PRESS 4X8 (HAP) *DO 20 SHOULDER BAND PULLS BETWEEN SETS* WOD: Complete as many rounds as possible in 10 mins of: Run, 200 Read more...

Dec 4th, 2014

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Category: CROSSFIT WOD
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0570

WARM UP: 200 M RUN 15 WALL BALLS 15 back extensions 2 ROUNDS MOBILITY: HIP/GLUTE SKILLS: EMOM 6 MINUTES RX’D: 2 MUSCLE UPS SCALED: 2 STRICT PULL UPS/ 2 RING DIPS STRENGTH: BOX SQUAT @ 50% 6X3 (BANDS/CHAINS) 30 SEC REST BULGARIAN SPLIT JUMPS (L/R) 3X5 WOD: RX’D 5 rounds for time of: 9 Hang Read more...

Dec 3rd, 2014

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Category: CROSSFIT WOD
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0569

WARM UP: DROM/ROLL OUT (10 MINS) WOD: RX: For time: Run, 1600 m 150 Double Unders 50 Burpees Run, 800 m 100 Double Unders 35 Burpees Run, 400 m 50 Double Unders 20 Burpees SCALED: RUN 800 M 75 DOUBLE UNDERS 25 BURPEES RUN 400 M 50 DOUBLE UNDERS 15 BURPEES RUN 200 M 25 Read more...

Dec 2nd, 2014

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Category: LEVEL 1 WOD
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0144

WARM UP: 200 M FARMER WALK 200 M OVERHEAD CARRY MOBILITY: UPPER BODY DROM SKILLS: HANDSTAND WALK PROGRESSION WOD: 3 ROUNDS FOR TIME 400 M RUN 15 KB SWINGS (RUSSIAN) 53/35 15 PUSH UPS CASH OUT: 30 TOES TO BAR FOR TIME. * EVERY TIME YOU DROP FROM BAR 2 WALL WALKS *

Dec 1st, 2014

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Category: LEVEL 1 WOD
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0143

WARM UP: 400 m run 15 OHS 15 goodmornings 2 rnds MOBILITY: HAMSTRING STRENGTH: SUMO DEADLIFT 4X8 *BETWEEN SETS DO 8 INVERTED ROWS WOD: 4 rounds for time of: 15 SDHP 95/65 25 Walking Lunges 35 Double Unders COOL DOWN: ROLL OUT/ MOBILITY DRILLS