CROSSFIT WOD

Jan 8th, 2013

Comments: 5
Category: CROSSFIT WOD
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WOD 077 NARROW GRIP BENCH PRESS

WARM UP: 200 M RUN TABATA BURPEES 200 M RUN TABATA PUSH UPS STRENGTH: NARROW GRIP BENCH PRESS 9X3 @ 50% 1 RM + 40% A.R. BANDS/ CHAINS SKULL CRUSHERS 4X8 (HEAVY NOT MAX) WOD: AMRAP 12 MINUTES 10 CLAPPING PUSH UPS 20 PUSH PRESS 115/75 80 FT INCH WORM COOL DOWN: 200 M OVERHEAD Read more...

Jan 7th, 2013

Comments: 6
Category: CROSSFIT WOD
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WOD 076 BOX SQUAT

WARM UP: 200 M RUN 10 BOX JUMPS 80 FT LUNGE WALK 3 ROUNDS FOR WARM UP SKILLS: BOX SQUATS SDHP STRENGTH: BOX SQUAT PARALLEL TAKE 15 MINUTES TO FIND 1 RM SUMO DEADLIFT HIGH PULL 4 X 5 WOD: 3 ROUNDS FOR TIME 400 M RUN 15 BACK EXTENSIONS 15 TOES TO BAR COOL Read more...

Jan 4th, 2013

Comments: 3
Category: CROSSFIT WOD
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WOD 075

WARM UP: 800 M RUN LATERAL BEAR CRAWLS X 2 SKIN THE CATS X 10 REVERSE HYPERS X 15 L-SIT MAX HOLD X 3 SKILLS: SPLIT JERK STRENGTH: SPLIT JERK 4 X 5 HEAVY NOT MAX GOODMORNINGS 4 X 5 RING DIPS 4 X MAX SLED PULL 2 PLATES 400 M CONDITIONING: 400 M RUN Read more...

Jan 3rd, 2013

Comments: 6
Category: CROSSFIT WOD
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WOD 074

WARM UP: 400 M RUN GRASS DRILLS SKILLS: BURGNER WARM UP SOTT PRESS HANG POWER SNATCH STRENGTH: EMOM 10 MINUTES 3 HANG POWER SNATCH 3 SOTT PRESS WOD: 4 ROUNDS FOR TIME 200 M RUN 5 HANDSTAND PUSH UPS 10 BURPEE PULL UPS

Jan 2nd, 2013

Comments: 6
Category: CROSSFIT WOD
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WOD 073

WARM UP: AMRAP 12 MINUTES 200 M RUN 10 STEP UPS WEIGHTED 10 BURPEES 10 PUSH UPS M-WOD: SQUAT FIX SKILLS: THRUSTERS TOES 2 BAR STRENGTH: THRUSTERS 5X5 HEAVY WOD: 5 ROUNDS FOR TIME 40 FT OVERHEAD LUNGE WALK 95/65 15 TOES TO BAR COOL DOWN: STATIC STRETCH