CROSSFIT WOD
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May 15th, 2019

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01707

1. 2 SETS: 200 M Run 10 push ups (hr) 10 walkouts   2. Overhead mobility prep (10 mins)   3. Every 2 mins for 10 mins: (5 sets) 3 Shoulder Press, ( Start @ 60% and work up to a heavy 3 )   4. 21-15-12-9-6-3 reps, for time of: Clean & Jerk, 135/95 Read more...

May 14th, 2019

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01706

1. drom/hip flow warm up (5 mins)   2. Complete as many rounds as possible in 20 mins of: Run, 400 m 12 Rus Kettlebell Swings, 53/35 lbs 12 Pull-ups 12 Side Plank leg raises (l/r)   3. Mobility prep (10 mins)   4. 1-2-3-4-5-6-7-8-9-10 reps, for time of: Devil Press, 50/35 lbs Toes-to-bar

May 13th, 2019

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01705

1. 2 Sets: 200 M Run 12 KB High Pull + goblet squat 12 alt Bird dogs 30 sec wall sit   2. Squat mobility prep (10 mins)   3. Every 2 mins for 10 mins: (5 sets) 3 Back Squat, ( Start @ 60% and work up to a heavy 3 )   4. Read more...

May 10th, 2019

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01704

1. 2 Sets: 200 M Run 20 goodmornings 20 kb deadlift 20 kb deadbugs   2. Deadlift mobility prep (10 mins)   3. Every 2 mins for 10 mins: (5 sets) 6 Deadlift, ( Start @ 60% and work up to a heavy 6 )   4. Every 1 min for 8 mins, alternating between: Read more...

May 9th, 2019

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01703

1. drom/hip flow (5 mins)   2. Complete as many rounds as possible in 10 mins of: Run, 200 m 8 Burpees 8 K2E   3. rom wod (10 mins)   4. Row technique practice (5 mins)   5. 2 Rounds For time: Row, 1000 m 50 Alternating Dumbbell Snatches, 50/35 lbs 100 Double unders/ Read more...