CROSSFIT WOD

Mar 1st, 2013

Comments: 5
Category: CROSSFIT WOD
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WOD 0115 LEVEL 1 TESTING

WARM UP : DROM ROLL OUT LEVEL 1 TESTING: 1 MILE RUN FOR TIME *BENCHMARK 9 MINUTES RING DIPS MAX EFFORT * 3 DIPS PULL UPS MAX EFFORT * 3 PULL UPS “CHRISTINE” 3 ROUNDS FOR TIME 500 M ROW 12 DEADLIFTS (BODYWEIGHT) 21 BOX JUMPS 24/20 * BENCHMARK 15 MINUTES.

Feb 27th, 2013

Comments: 13
Category: CROSSFIT WOD
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W0D 0113 LEVEL 1 TESTING

WARM UP: ROLL OUT DROM WORK ON WEAKNESS LEVEL 1 TESTING: TAKE 10 MINUTES TO FIND 1 RM STRICT PRESS * BENCHMARK 1/4 BODYWEIGHT AB MAT SIT UPS 2 MINUTE MAX EFFORT * BENCHMARK 30 REPS KB SWINGS *25 CONSECUTIVE L-SIT * 10 SECOND HOLD 2000 M ROW MEN 8:10 WOMEN 9:50

Feb 25th, 2013

Comments: 9
Category: CROSSFIT WOD
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WOD 0111 LEVEL 1 TESTING

WARM UP: ROLL OUT DROM TAKE 15 MINUTES TO FIND 1 RM DEADLIFT * BENCHMARK 3/4 BODYWEIGHT 800 M RUN * BENCHMARK 4:20 STATIC HANG * BENCHMARK 30 SECONDS PUSH UPS * BENCHMARK 10