CROSSFIT WOD

Jun 28th, 2013

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Category: CROSSFIT WOD
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WOD 0200

WARM UP: 200 DOUBLE UNDERS WOD: Row 500 meters Body weight Bench press, 30 reps Row 1000 meters Body weight Bench press, 20 reps Row 2000 meters Body weight Bench press, 10 reps FOR TIME. COOL DOWN: 25 GHD SIT UPS  

Jun 27th, 2013

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Category: CROSSFIT WOD
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WOD 0199 “NICOLE”

WARM UP: 200 M RUN 15 GOODMORNINGS 15 AB MAT SIT UPS   SKILLS: MUSCLE UP PROGRESSION BAR/RINGS   STRENGTH: BANDED DEADLIFT 12X2 @ 70% 1RM + 40% BANDS BENT OVER BARBELL ROW 3X8 HEAVY AS POSSIBLE GLUTE HAM RAISES 3X5   WOD: “NICOLE” 20 MIN AMRAP 400 M RUN MAX SET OF PULL UPS Read more...

Jun 26th, 2013

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WOD 0198 SQUAT CLEAN

WARM UP: ROLL OUT DROM BURNER WARM UP   STRENGTH: TAKE 15 MINUTES TO ESTABLISH A 1 RM SQUAT CLEAN 5 MIN AMRAP 2 SQUAT CLEANS @ 80% 1RM SUICIDE X 2   WOD: DEATH BY BURPEE BOX JUMP 30/24  

Jun 25th, 2013

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Category: CROSSFIT WOD
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WOD 0197

WARM UP : 400 M RUN 10 TOES TO BAR 5 HANDSTAND PUSH UPS   SKILLS: PLANCHE/ HANDSTAND PROGRESSION   STRENGTH: NARROW GRIP BENCH PRESS 9X3 @ 60% 1 RM + 40% BANDS/CHAINS ALT DB PRESS 3X8 HEAVY AS POSSIBLE SKULL CRUSHERS 3X15   WOD: 10 MIN AMRAP 10 PUSH PRESS 95/65 10 POWER HANG Read more...

Jun 24th, 2013

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Category: CROSSFIT WOD
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WOD 0196 1/2 BADGER

WARM UP: ROW 100M X 6 (30 SEC REST) 20 GOODMORNINGS 20 REVERSE HYPERS   STRENGTH: 12 MINUTES TO ESTABLISH 1 RM RACK PULLS ( BELOW KNEE) HIGH PULLS 5X3 HEAVY AS POSSIBLE WEIGHTED PULL UPS 2 RM (FAT BAR)   WOD: 1/2 BADGER 3 ROUNDS FOR TIME 15 SQUAT CLEANS 95/65 15 PULL UPS Read more...