CROSSFIT WOD

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

Dec 20th, 2012

Comments: 4
Category: CROSSFIT WOD
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WOD 071

WARM UP: ROW 100 M X 8 30 SEC REST M-WOD: SQUAT FIX STRENGTH: BACK SQUAT Set 1: 1 Back Squat every 30 seconds for for 3:00 @ 80% (7 total reps) – DO NOT re-rack the barbell until all 7 reps are completed. *Rest 3:00 exactly. Set 2: 1 Back Squat every 30 seconds Read more...

Dec 19th, 2012

Comments: 6
Category: CROSSFIT WOD
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WOD 070 PUSH PRESS

WARM UP: 1 MILE RUN FOR TIME MAX BURPEES 1 MIN UTE 30 SECOND REST MAX BURPEE BROAD JUMPS 1 MINUTE SKILLS: RING DIP STRENGTH: PUSH PRESS 50%X8,60%X5,65%X5,70%X5 WOD: “JT” 21,15,9 HANDSTAND PUSH UPS RING DIPS PUSH UPS COOL DOWN: 400 M BACKWARDS SLED PULL 4 PLATES. (TEAM)