CROSSFIT WOD

Jun 10th, 2013

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Category: CROSSFIT WOD
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WOD 0186 DEADLIFT

WARM UP: 200 M RUN 80 FT WALKING LUNGE 10 BURPEES 3 ROUNDS   SKILLS: DEADLIFT   STRENGTH: TAKE 15 MINUTES TO FIND 1 RM DEADLIFT 80FT FARMER WALK MAX EFFORT WOD: 10 BACK SQUAT 1 1/2 ¬†BODYWEIGHT 15 TOES 2 BAR 20 BACK EXTENSIONS 3 ROUNDS FOR TIME.   COOL DOWN: STATIC STRETCH

Jun 9th, 2013

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Category: CROSSFIT WOD
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WOD 0185 06/07/13

WARM UP: TRAINERS CHOICE   STRENGTH: NARROW GRIP BENCH PRESS 15 MINUTES TO FIND 1 RM DB BENCH PRESS 4X5 HEAVY AS POSSIBLE BAND PRESS DOWNS 3X15   GRIP WOD: 100 HAMMER CURLS ALT 45/25 ROPE CLIMB NO LEGS 3 ASCENTS 200 M PLATE PINCH FARMER WALK 45/25 1 ARM STATIC HANG MAX EFFORT

Jun 6th, 2013

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Category: CROSSFIT WOD
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WOD 0184 BEAR COMPLEX

WARM UP: 400 M RUN 20 REVERSE HYPERS 20 WEIGHTED STEP UPS M-WOD: SQUAT FIX HIP SWING STRENGTH: FRONT BOX SQUAT 9X3 @50% 1 RM + 40% A.R. BANDS/CHAINS GOODMORNINGS 4X5 HEAVY AS POSSIBLE WOD: Bear Complex – 7 sets of the following sequence Power Clean Front Squat Push Press Back Squat Push Press 5 Read more...

Jun 5th, 2013

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Category: CROSSFIT WOD
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WOD 0183 TABATA

WARM UP: ROLL OUT DROM WOD: TABATA ROW (CALORIES) 2 MINUTE REST TABATA BURPEES 2 MINUTE REST TABATA DOUBLE UNDERS 2 MINUTE REST TABATA TOES 2 BAR 2 MINUTE REST 1 MILE RUN FOR TIME.

Jun 4th, 2013

Comments: 3
Category: CROSSFIT WOD
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WOD 0182

WARM UP: 500 M ROW 50 PUSH UPS 100 DOUBLE UNDERS SKILLS: HANDSTAND WALK PROGRESSION STRENGTH: SHOULDER PRESS 9X3 @ 60% 1RM + 25% A.R BANDS/CHAINS PARTNER KB SWING 2 MIN TABATA WOD: 12 MIN AMRAP 160 FT LATERAL BEAR CRAWL 20 PUSH PRESS 95/65 20 GHD SIT UPS COOL DOWN: OVERHEAD PLATE CARRY 200 Read more...