CROSSFIT WOD

Apr 15th, 2013

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Category: CROSSFIT WOD
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WOD 0146 “FRELEN”

WARM UP: 80FT LUNGE WALK GOODMORNING 10 DUMBELL SNATCH L/R MAX HANDSTAND HOLD 3 ROUND FOR WARM UP SKILLS: SQUAT FIX PISTOL PROGRESSION THRUSTER STRENGTH: THRUSTER 50%X8,60%X5,65%X5, 70%X5,70%X5 WOD: FRELEN 400 M RUN 15 THRUSTERS 95/65 15 PULL UPS 15 KB SWINGS 55/35 3 ROUNDS FOR TIME **COMPARE TO WOD 091

Apr 12th, 2013

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Category: CROSSFIT WOD
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WOD 0145 FLOOR PRESS

WARM UP: 200 M RUN 15 GHD SIT UPS 10 PISTOLS ALT 3 ROUNDS STRENGTH: FLOOR PRESS 50%X8,60%X5,65%X5,70%X5,70%X5 RING DIPS 4X8 WOD: 2 MAN TEAMS 100 WALL BALLS 20/14 100 PULL UPS FOR TIME. * WHILE PARTNER #1 IS WORKING, PARTNER #2 IS DOING A 200 M RUN CARRYING A 45LB PLATE. SWITCH POSITIONS EVERY Read more...

Apr 11th, 2013

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Category: CROSSFIT WOD
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WOD 0144

WARM UP: LATERAL BEAR CRAWL 80 FT L/R 10 PUSH UPS 10 KB SWINGS 2 ROUNDS SKILLS: MUSCLE UP PROGRESSION FRONT LEVER PROGRESSION SPEED: TIRE FLIPS 30 SECOND MAX EFFORT X2 BURPEES 30 SECOND MAX EFFORT X2 BOX JUMPS 30 SECOND MAX EFFORT X2 (30 SEC REST BETWEEN SETS) WOD: 1 MILE RUN 250 DOUBLE Read more...

Apr 10th, 2013

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Category: CROSSFIT WOD
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WOD 0143 “NANCY”

WARM UP: 1000 M ROW 50 BACK EXTENSIONS 50 AB MAT SIT UPS 800 M RUN SKILLS: L-SIT PROGRESSION OVERHEAD SQUAT STRENGTH: OVERHEAD SQUAT 50%X8,60%X5,65%X5,70%X5, 70%X5 WOD: “NANCY” 5 ROUNDS FOR TIME 400 M RUN 15 OVERHEAD SQUATS 95/65 COOL DOWN : SLED SUICIDE X 1

Apr 9th, 2013

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Category: CROSSFIT WOD
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WOD 0142

WARM UP: MED BALL THROWS 6 X 10 BURGNER WARM UP SKILLS: 10 MINUTE SNATCH PRACTICE AGILITY: 5-10-5 X 3 REACTION DRILLS X 4 WOD: EMOM 12 MINUTES 2 HANG HIGH PULLS (135/95) 2 HANG CLEANS 2 FRONT SQUAT 2 BAR FACING BURPEES COOL DOWN: STATIC STRETCH