LEVEL 1 WOD
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Nov 28th, 2014

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Category: CROSSFIT WOD
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566/142 BLACK FRIDAY WOD

WARM UP: DROM DRILLS (15 MINS) WOD: FILTHY 50 For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees To Elbows 50 Push Press, 45/35 lbs 50 Back Extensions 50 Wall Balls, 20/14 lbs 50 Burpees 50 Double Unders

Nov 27th, 2014

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Category: CROSSFIT WOD
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565/141 THANGSGIVING WOD 10:00 AM

WARM UP: 800 M RUN THEN MOBILIZE (10 MINS) WOD: BEAR COMPLEX PARTNER WOD As many reps as possible in 20 mins of: –Full Bear Complex– (If you drop weight during round – start over) (ADV) 135/95, (RX) 95/65 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Movements Read more...

Nov 26th, 2014

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Category: LEVEL 1 WOD
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0140

WARM UP: ROW 1000 M THEN: HIP GLUTE ACTIVATION/ COUCH STRETCH (10 MINS) SKILLS: TABATA TUCK HOLD WOD: 400 M RUN 50 V UPS 400 M RUN 50 KNEES TO ELBOWS 400 M RUN 50 AB MAT SIT UPS 400 M RUN COOL DOWN: STRETCH / ROLL OUT

Nov 25th, 2014

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Category: LEVEL 1 WOD
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0139

WARM UP: 200 M RUN 80 FT BACKWARDS BEAR CRAWL 2 WALL WALKS 2 ROUNDS MOBILITY: UPPER BODY SKILLS: SPLIT JERK PROGESSION WOD: 3 rounds for time of: Run, 400 m 21 Split Jerks 95/65 12 Burpees COOL DOWN: overhead plate carry 200 m

Nov 24th, 2014

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Category: LEVEL 1 WOD
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0138

WARM UP: 400 M RUN 80 FT LUNGE WALK 15 GOODMORNINGS 2 ROUNDS MOBILITY: HAMSTRINGS/ ROLL OUT STRENGTH: SUMO DEADLIFT 5X3 (80% OF DEADLIFT) DB BENT OVER ROWS 4X8 WOD: 5 ROUNDS FOR TIME 5 rounds for time of: 5 Back Squats (BW) 5 Knees To Elbows 5 Burpees COOL DOWN: 200 M FARMER WALK