CROSSFIT WOD

Oct 8th, 2013

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Category: CROSSFIT WOD
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W0D 0271

WARM UP: 50 DOUBLE UNDERS MAX HANDSTAND HOLD 2 ROUNDS SKILLS: HANDSTAND WALK PROGRESSION WOD: 12 MINUTE AMRAP 1 KB SWING 53/35 1 KB CLEAN 1 KB SNATCH 1 REVERSE TURKISH GET UP * ALTERNATE HANDS AFTER EACH ROUND. COOL DOWN: 25 TOES TO BAR 80 FT SEAL CRAWL 80 FT INCH WORM

Oct 7th, 2013

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Category: CROSSFIT WOD
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WOD 0270 “DEADLIFT”

WARM UP: 200 M RUN 20 REVERSE HYPERS 20 GOODMORNING (15/PVC) M-WOD: HAMSTRING/ ROLL OUT STRENGTH: TAKE 15 MINUTES TO FIND 1 RM DEADLIFT 80 FT FARMER WALK X 4 HEAVY AS POSSIBLE (REST AS NEEDED) WOD: 1 MINUTE MAX EFFORT DEADLIFT (BW) REST 1 MINUTE 1 MINUTE MAX EFFORT HANG POWER CLEANS (BW) REST Read more...

Oct 4th, 2013

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Category: CROSSFIT WOD
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WOD 0269

WARM UP: BAND PULLS M-WOD: SHOULDER MOBILITY DRILLS ROLL OUT STRENGTH: SHOULDER PRESS warm-up2 SETS 50%X8, 75% X 5, 85% X 3, 95% X AMRAP TABATA PUSH PRESS / SUMO DEADLIFT HIGH PULLS @ 50% (SHOULDER PRESS) TABATA CURLS 45/15 WOD: “TEAM GPP” *AS A 2 MAN TEAM 200 M OVERHEAD CARRY 45/25 200 M Read more...

Oct 3rd, 2013

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Category: CROSSFIT WOD
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WOD 0268 “MICHEAL”

WARM UP: DROM BAR MUSCLE UP PRACTICE/ PROGRESSION (10 MINUTES) M-WOD: ROLL OUT HAMSTRING STRETCH WOD: “MICHEAL” 3 rounds, for time: * Run 800 meters * 50 Back Extensions * 50 Sit-ups COOL DOWN: 80 FT SEAL CRAWL X 3

Oct 2nd, 2013

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Category: CROSSFIT WOD
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WOD 0267 “OVERHEAD SQUAT”

WARM UP: 800 M RUN 50 DOUBLE UNDERS M-WOD: OVERHEAD SQUAT FIX ROLL OUT STRENGTH: OHS 50% X 8 X 2, 75% X 5, 85% X 3, 95% X AMRAP WOD: “Nancy” 5 Rounds: -400m Run -15 Overhead Squats 95#/65# COOL DOWN: STATIC STRETCH