CROSSFIT WOD

Sep 24th, 2012

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Category: CROSSFIT WOD
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WOD 010

WARM UP: 400 M RUN DYNAMIC WARM UP RESISTANT BAND: HIGH PULLS/GOODMORNINGS/SNAP BACKS 2 X 25 SKILLS: BURGNER WARM UP POWER CLEAN AND JERK KIPPING PULL UPS WOD: 5 RNDS FOR TIME 5 CLEAN AND JERK 135/95 10 PULL UPS 200 M RUN COOL DOWN: WALL WALK X 10

Sep 21st, 2012

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Category: CROSSFIT WOD
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WOD 009

WARM UP : 400 M RUN 3 RNDS FOR TIME 80FT BEAR CRAWL 80FT LUNGE WALK 10 BOX JUMPS STRENGTH: FIND YOUR 10 RM IN THE BENCH PRESS 5 X 10 BENCH PRESS W.O.D: “CINDY” 20 MIN AMRAP 5 PULL UPS 10 PUSH UPS 15 SQUATS COOL DOWN: STATIC STRETCH

Sep 20th, 2012

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WOD 008

WARM UP: 800 M TABATA PUSH UPS STRENGTH: TAKE 20 MINUTES TO FIND YOUR 1 RM IN THE DEADLIFT. W.O.D: 10 MIN AMRAP 10 KB SDHP 53/35 15 KB SWINGS 53/35 20 BURPEES COOL DOWN: STATIC STRETCH

Sep 18th, 2012

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WOD 007

WARM UP: 400M RUN GRASS DRILLS 80FT INCH WORM 80FT CRAB WALK   M-WOD : ANGRY COUCH SKILLS: DEADLIFT HANG CLEANS W.O.D: “DT” 5 RNDS FOR TIME 12 DEADLIFT 9 HANG CLEANS 6 PUSH PRESS COOL DOWN: BEAR CRAWL TABATA

Sep 17th, 2012

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Category: CROSSFIT WOD
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WOD 006

WARM UP: 400M RUN TABATA BURPEES 400M RUN TABATA MOUNTAIN CLIMBERS SKILLS: THRUSTERS BURPEE BOX JUMPS W.O.D: 12 MINUTE EMOM 4 THRUSTERS 135/105 4 BURPEE BOX JUMPS COOL DOWN: SLED DRIVE X 2 160FT SLED PULL X 1 200FT