CROSSFIT WOD

Jun 3rd, 2013

Comments: 3
Category: CROSSFIT WOD
Read More

W0D 0181 ZERCHER SQUAT

WARM UP: 200 M RUN 10 MED BALL CLEANS 10 DB SNATCH ALT SKILLS: L-SIT PROGRESSION STRENGTH: ZERCHER SQUAT 15 MINUTES TO FIND 1 RM BULGARIAN SPLIT SQUAT 4X5 HEAVY AS POSSIBLE WOD: 3 ROUNDS FOR TIME 400 M RUN 10 POWER CLEANS 155/115 20 BACK EXTENSIONS COOL DOWN: STATIC STRETCH ** HEY GUYS I Read more...

May 31st, 2013

Comments: 3
Category: CROSSFIT WOD
Read More

WOD 0180 SPLIT JERK

WARM UP: 1000 M ROW 15 GHD SIT UPS SKILLS: SPLIT JERK STRENGTH: SPLIT JERK 1 RM 15 MINUTES BENCH PRESS 5X5 @ 80% 1 RM WOD: 12 MINUTE AMRAP 20 PUSH UPS 10 RING DIPS 40 FT HANDSTAND WALK COOL DOWN: 800 M RUN 15 GHD SIT UPS

May 30th, 2013

Comments: 2
Category: CROSSFIT WOD
Read More

WOD 0179 FRONT SQUAT

WARM UP: 200 M RUN 10 PISTOLS L/R 10 1 LEG DEADLIFT L/R 10 REVERSE HYPERS 2 ROUNDS M-WOD: COUCH STRETCH HIP/QUAD ROLL OUT STRENGTH: FRONT BOX SQUAT 9X3 @ 55% 1 RM + 40% A.R. BANDS/CHAINS WOD: EMOM 10 MINUTES 2 THRUSTER 95/65 2 WEIGHTED STEP UPS 20 2 CHEST TO BAR PULL UPS Read more...

May 29th, 2013

Comments: 3
Category: CROSSFIT WOD
Read More

WOD 0178 “RANDY”

WARM UP: MUSCLE UP PROGRESSION 5 MIN PRACTICE 2 MIN AMRAP MUSCLE UP SKILLS: BURGNER WARM UP SNATCH PRACTICE 15 MINUTES WOD: “RANDY” 75 POWER SNATCH 75/55 FOR TIME. COOL DOWN: L-SIT 3 X MAX

May 28th, 2013

Comments: 2
Category: CROSSFIT WOD
Read More

WOD 0177

WARM UP: RESISTANCE BANDS SHOULDER 3X20 MAX HANDSTAND HOLD 3 ROUNDS STRENGTH: SHOULDER PRESS 9X3 @ 55% 1RM + 25% A.R RING PUSH UPS 3XMAX RING DIPS 3XMAX WOD: 800 M RUN 125 DOUBLE UNDERS 800 M RUN 125 DOUBLE UNDERS FOR TIME. COOL DOWN : STATIC STRETCH