CROSSFIT WOD

Apr 30th, 2013

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Category: CROSSFIT WOD
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WOD 0157 “BENCH PRESS DYNAMIC EFFORT

WARM UP: 100 M ROW X 6 30 SECOND REST SKILLS: MUSCLE UP PROGRESSION 2 MIN AMRAP MUSCLE UPS STRENGTH: BENCH PRESS 9X3 @ 50% 1 RM + 40% BANDS/CHAINS DB BENCH PRESS 4X8 HEAVY AS POSSIBLE BAND PRESS DOWNS 3X15 WOD: 7 MIN AMRAP 10 PUSH PRESS 115/65 10 HANG CLEAN 115/65 10 OVER Read more...

Apr 29th, 2013

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Category: CROSSFIT WOD
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WOD 0156 “BACK SQUAT”

WARM UP: 200 M RUN 15 GOODMORNINGS (PVC) 15 OHS (PVC) M-WOD: SQUAT FIX STRENGTH: TAKE 15 MINUTES TO FIND 1 RM BACK SQUAT BELOW PARALLEL DROP SET X 4. STARTING WITH YOUR 1 RM DO 1 REP BACK SQUAT THEN TAKE 10 – 20 POUNDS OFF THE BAR AND REPEAT 4 TIMES YOUR LAST Read more...

Apr 26th, 2013

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Category: CROSSFIT WOD
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WOD 0155

WARM UP: 800 M RUN 50 BACK EXTENSIONS 50 AB MAT SIT UPS 150 DOUBLE UNDERS SKILLS: TURKISH GET UPS * WORK UP TO A 1 REP MAX WOD: COMPLETE WITH A PARTNER 150 TOES TO BAR FOR TIME * WHILE PARTNER #1 DOES TOES TO BAR PARTNER #2 DOES A 200 M OVERHEAD PLATE Read more...

Apr 24th, 2013

Comments: 4
Category: CROSSFIT WOD
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WOD 0153 LEVEL 1 TESTING

2000 M ROW MEN: 8:10 WOMEN: 9:50 TABATA PUSH UPS 2 MIN REST TABATA OVERHEAD SQUATS 45/25 2 MIN REST AB MAT SITUPS 2 MIN MAX EFFORT 2 MIN REST 400 M RUN FOR TIME