CROSSFIT WOD

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

Dec 21st, 2012

Comments: 5
Category: CROSSFIT WOD
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WOD 072 ‘MICHEAL’

WARM UP: TRAINERS CHOICE WOD: MICHEAL 3 ROUNDS FOR TIME 800 M RUN 50 BACK EXTENSIONS 50 AB MAT SIT UPS DURABILITY: 15 MINUTE AMRAP 200 M PLATE PINCH FARMER WALK 45/25 50 HAMMER CURLS 45/25 50 SDHP KB 73/44 1 ROPE CLIMB