CROSSFIT WOD

Jul 2nd, 2013

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Category: CROSSFIT WOD
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WOD 0202 “DELOAD”

WARM UP: 200 M RUN 15 OHS 15 TOES TO BAR 3 ROUNDS   M-WOD: OVERHEAD AND SHOULDER MOBILITY   SKILLS: 10 MIN HANDSTAND WALK PRACTICE   WOD: 800 M RUN 20 REVERSE HYPERS 20 AB MAT SITUPS 250 DOUBLE UNDERS 20 REVERSE HYPERS 20 AB MAT SIT UPS 1000 M ROW 20 REVERSE HYPERS Read more...

Jul 1st, 2013

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Category: CROSSFIT WOD
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WOD 0201 DEADLIFT

WARM UP: TRAINERS CHOICE   STRENGTH: TAKE 15 MINUTES TO ESTABLISH A 1 RM DEADLIFT   TAKE 15 MINUTES TO ESTABLISH A 1 RM POWER CLEAN   80 FT SLED DRIVE MAX EFFORT * POST LOADS TO COMMENTS   HAPPY CANADA DAY TO ALL MY CANUCKS!    

Jun 28th, 2013

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Category: CROSSFIT WOD
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WOD 0200

WARM UP: 200 DOUBLE UNDERS WOD: Row 500 meters Body weight Bench press, 30 reps Row 1000 meters Body weight Bench press, 20 reps Row 2000 meters Body weight Bench press, 10 reps FOR TIME. COOL DOWN: 25 GHD SIT UPS  

Jun 27th, 2013

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Category: CROSSFIT WOD
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WOD 0199 “NICOLE”

WARM UP: 200 M RUN 15 GOODMORNINGS 15 AB MAT SIT UPS   SKILLS: MUSCLE UP PROGRESSION BAR/RINGS   STRENGTH: BANDED DEADLIFT 12X2 @ 70% 1RM + 40% BANDS BENT OVER BARBELL ROW 3X8 HEAVY AS POSSIBLE GLUTE HAM RAISES 3X5   WOD: “NICOLE” 20 MIN AMRAP 400 M RUN MAX SET OF PULL UPS Read more...

Jun 26th, 2013

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Category: CROSSFIT WOD
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WOD 0198 SQUAT CLEAN

WARM UP: ROLL OUT DROM BURNER WARM UP   STRENGTH: TAKE 15 MINUTES TO ESTABLISH A 1 RM SQUAT CLEAN 5 MIN AMRAP 2 SQUAT CLEANS @ 80% 1RM SUICIDE X 2   WOD: DEATH BY BURPEE BOX JUMP 30/24