CROSSFIT WOD

Aug 26th, 2013

Comments: 3
Category: CROSSFIT WOD
Read More

WOD 0240 “DELOAD WEEK”

WARM UP: 500 M ROW OR 50 DOUBLE UNDERS 15 TOES TO BAR 3 ROUNDS M-WOD: HIP/SQUAT MOBILITY SKILLS: FRONT/ BACK LEVER WOD: 4 ROUNDS FOR TIME: 20 BACK SQUAT 45/25 20 PUSH PRESS 45/25 20 GOODMORNINGS 45/25 400 M RUN COOL DOWN: STATIC STRETCH

Aug 23rd, 2013

Comments: 1
Category: CROSSFIT WOD
Read More

WOD 0239 “PARTNER WOD”

WARM UP: DROM SHOULDER MOBILITY WOD: 3000 M ROW AS A 2 MAN TEAM * WHILE 1 PARTNER IS ROWING THE OTHER IS DOING A 200 M OVERHEAD PLATE CARRY 45/25 300 DOUBLE UNDERS * WHILE 1 PARTNER IS JUMPING ROPE THE OTHER IS DOING A 200 M RUN CARRYING A PLATE 45/25 FOR TIME. Read more...

Aug 22nd, 2013

Comments: 3
Category: CROSSFIT WOD
Read More

WOD 0238 “BADGER”

WARM UP: DROM ROLL OUT WOD: “Badger” *** In Honor of Navy Chief Petty Officer Mark Carter *** 3 Rounds FOR TIME. 30-Squat Cleans 95#/65# 30-Pullups 800m Run

Aug 21st, 2013

Comments: 2
Category: CROSSFIT WOD
Read More

WOD 0237 TESTING

WARM UP: CLEAN WARM UP PROGRESSION TESTING: 15 MINUTES TO ESTABLISH 1 RM CLEAN AND JERK 15 MINUTES TO ESTABLISH 1 RM OVERHEAD SQUAT MAX BUTTERFLY PULL UPS UNBROKEN 400 M RUN FOR TIME

Aug 20th, 2013

Comments: 2
Category: CROSSFIT WOD
Read More

WOD 0236 “MICHEAL”

WARM UP: DROM ROLL OUT WOD: “MICHAEL” *** In HONOR of Navy Lieutenant Michael McGreevy *** 3Rounds 800m Run 50-Back Extensions 50-Situps FOR TIME.