CROSSFIT WOD

Apr 3rd, 2013

Comments: 3
Category: CROSSFIT WOD
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WOD 0138 “THRUSTER”

WARM UP: 1000 M ROW 800 M RUN 15 WALL BALLS 20/14 M-WOD: COUCH STRETCH SIDE LEG SWINGS 20 L/R SKILLS: MUSCLE UP PROGRESSION THRUSTER STRENGTH: TAKE 15 MINUTES TO FIND 1 RM THRUSTER WOD: BOTTOM TO BOTTOM TABATA SQUATS *SCORE TOTAL REPS COOL DOWN: 160 FT SLED DRIVE X 3 HEAVY AS POSSIBLE

Apr 2nd, 2013

Comments: 3
Category: CROSSFIT WOD
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WOD 0137

WARM UP: 250 DOUBLE UNDERS 15 V UPS MAX HANDSTAND HOLD 80 FT INCH WORM SPEED/ AGILITY GRASS DRILLS/ PLYO/SPRINT/ LADDER X 16 WOD: FIGHT GONE WORSE 6 STATIONS 1 MINUTE AT EACH STATION 3 ROUNDS. PLYO PUSH UPS BALL SLAMS 20/14 HANG SNATCH 95/65 BURPEE BOX JUMP 30/24 SLEDGEHAMMER STRIKES STRADDLE HOPS

Apr 1st, 2013

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Category: CROSSFIT WOD
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WOD 0136 “FLOOR PRESS”

WARM UP: 200 M RUN 15 PUSH UPS 15 GOODMORNING 15 TOE 2 BAR 2 ROUNDS STRENGTH: FLOOR PRESS TAKE 15 MINUTES TO FIND 1 RM DB BENCH PRESS 4X8 HEAVY AS POSSIBLE BAND PUSH DOWNS 3X15 WOD: 1 MILE RUN FOR TIME COOL DOWN: OVERHEAD PLATE CARRY 400 M 45/25

Mar 29th, 2013

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Category: CROSSFIT WOD
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WOD 0135 THRUSTER

WARM UP: 200 M RUN 15 PUSH UPS 15 SQUATS 15 AB MAT SIT UPS 3 ROUNDS SKILLS: L-SIT PROGRESSION THRUSTER STRENGTH: TAKE 15 MINUTES TO FIND 1 RM THRUSTER WOD: 2 MAN TEAMS 100 THRUSTERS FOR TIME 95/65 WHILE 1 TEAMMATE IS DOING THRUSTERS THE OTHER TEAMMATE IS HOLDING A LOW PLANK. WHEN THE Read more...

Mar 28th, 2013

Comments: 6
Category: CROSSFIT WOD
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WOD 0134 “GRIFF”

WARM UP: 10 LATERAL THROWS L/R 10 BALL SLAMS 10 MED BALL BURPEES SPEED/AGILITY: MOBILITY DRILLS X 4 AGILITY SPRINTS X 16 STRENGTH: YES/NO X 100 CLEAN PULLS 4 X 5 HEAVY AS POSSIBLE JUMP SHRUGS 4 X 5 HEAVY AS POSSIBLE WOD: “GRIFF” 800 M RUN FORWARD 400 M RUN BACKWARDS 2 ROUNDS FOR Read more...