CROSSFIT WOD

Jul 30th, 2013

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Category: CROSSFIT WOD
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WOD 0222 (WEDS JULY 31)

WARM UP: 400 M RUN 15 WEIGHTED STEP UPS 15 PUSH UPS 2 ROUNDS SKILLS: BUTTERFLY PULL UP PROGRESSION/PRACTICE COUCH STRETCH STRENGTH: FRONT SQUAT @ 85% 3,3,3,3 SNATCH @ 75% X 3, @ 80% 2,2,2,2 SPLIT JERK @ 75% 3,3,3,3 CLEAN PULL @ 100% ( OF CLEAN) 3,3,3,3 WOD: 1 MILE RUN FOR TIME

Jul 29th, 2013

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Category: CROSSFIT WOD
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WOD 0221 (TUES JULY 30TH)

WARM UP: ROW 8 X 100 M (30 SEC REST) 250 DOUBLE UNDERS SPEED/AGILITY: SPEED LADDER  X 6 WOD: ” Bad Karma” 50 Barbell Curls (45,15) 10 Kettle Bell Swings (53,35) 40 Barbell Curls 20 K. B. Swings 30 Barbell Curls 30 K.B. Swings 20 Barbell Curls 40 K.B. Swings 10 Barbell Curls 50 K.B. Read more...

Jul 28th, 2013

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Category: CROSSFIT WOD
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WOD 0220 MON JULY 29TH (WEEK 3 OF 5)

WARM UP: 800 M RUN 25 TOES 2 BAR 25 PUSH UPS SKILLS: BURGNER WARM UP SQUAT FIX STRENGTH: BACK SQUAT @ 70% 2,2,2,2,2 SNATCH TAKE 15 MINUTES TO ESTABLISH A 1 RM CLEAN & JERK TAKE 15 MINUTES TO ESTABLISH A 1 RM CLEAN DEADLIFT @ 100% 5,5,5 COOL DOWN: 800 M RUN 25 Read more...

Jul 25th, 2013

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Category: CROSSFIT WOD
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WOD 0219 ” FRIDAY JULY 26TH”

WARM UP: 80 FT WALKING LUNGE 10 BOX JUMPS 3 ROUNDS M-WOD: COUCH STRETCH STRENGTH: POWER CLEAN+ PUSH PRESS @ 75% (OF PP)2,2,2, 80% 2,2 HEAVING SNATCH BALANCE @70% (OF SNATCH) 3,3,3, 80% 3,3 CLEAN PULL @ 95% (OF CLEAN) 3,3,3,3,3 WOD: AMRAP 12 MINUTES 5 HANDSTAND PUSH UPS 10 BENCH PRESS (BW) 15 KB Read more...

Jul 25th, 2013

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Category: CROSSFIT WOD
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WOD 0218 “THURSDAY JULY 25TH”

WARM UP: 800 M RUN 25 AB MAT SIT UPS SKILLS: BURGNER WARM UP STRENGTH: FRONT SQUAT @ 80% 2,2,2,2,2 SNATCH @75% 3,3,3, 80% 2,2 CLEAN PULL @ 95% (OF CLEAN) 3,3, 100% 3,3,3, WOD: 160 FT SLED SPRINTS  X 6 ( 1 MINUTE REST BETWEEN SETS) *START WITH 90LBS AND INCREASE WEIGHT EVERY SET Read more...