CROSSFIT WOD

Mar 5th, 2013

Comments: 4
Category: CROSSFIT WOD
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WOD 0117 POWER SNATCH

WARM UP: 12 MIN AMRAP 15 REVERSE HYPERS 15 PUSH UPS L-SIT MAX HOLD HANDSTAND MAX HOLD SKILLS: L-SIT PROGRESSION BURGNER WARM UP STRENGTH: TAKE 10 MINUTES TO FIND 1 RM POWER SNATCH WOD: EMOM 10 MINUTES 3 POWER SNATCH 70% 1 RM 4 WEIGHTED STEP UPS (USE THE SAME WEIGHT AS POWER SNATCH) 24/20 Read more...

Mar 4th, 2013

Comments: 10
Category: CROSSFIT WOD
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WOD 0116 SUMO DEADLIFT

WARM UP: 3 ROUNDS 200 M RUN 15 TOES TO BAR 15 BACK EXTENSIONS STRENGTH: 3″ PLATFORM SUMO DEADLIFT 50% X 10, 75% X 5, 80%X5,85%X AMRAP 1 ARM DB ROW 4X8 HEAVY AS POSSIBLE WOD: “HELEN” 3 ROUNDS FOR TIME 400 M RUN 12 PULL UPS 21 KB SWINGS 55/35

Mar 1st, 2013

Comments: 5
Category: CROSSFIT WOD
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WOD 0115 LEVEL 1 TESTING

WARM UP : DROM ROLL OUT LEVEL 1 TESTING: 1 MILE RUN FOR TIME *BENCHMARK 9 MINUTES RING DIPS MAX EFFORT * 3 DIPS PULL UPS MAX EFFORT * 3 PULL UPS “CHRISTINE” 3 ROUNDS FOR TIME 500 M ROW 12 DEADLIFTS (BODYWEIGHT) 21 BOX JUMPS 24/20 * BENCHMARK 15 MINUTES.

Feb 27th, 2013

Comments: 13
Category: CROSSFIT WOD
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W0D 0113 LEVEL 1 TESTING

WARM UP: ROLL OUT DROM WORK ON WEAKNESS LEVEL 1 TESTING: TAKE 10 MINUTES TO FIND 1 RM STRICT PRESS * BENCHMARK 1/4 BODYWEIGHT AB MAT SIT UPS 2 MINUTE MAX EFFORT * BENCHMARK 30 REPS KB SWINGS *25 CONSECUTIVE L-SIT * 10 SECOND HOLD 2000 M ROW MEN 8:10 WOMEN 9:50