CROSSFIT WOD

May 6th, 2013

Comments: 3
Category: CROSSFIT WOD
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WOD 0161 BACK SQUAT

WARM UP: 20 WEIGHTED STEP UPS 20 PISTOLS ALT 20 BACK EXTENSIONS 2 ROUNDS FOR WARM UP M-WOD: SQUAT FIX HIP SWINGS STRENGTH: HIGH BOX BACK SQUAT FIND 1 RM ABOVE PARALLEL (12 MINUTES) WITH 80% OF YOUR 1 RM BACK SQUAT DO 1 SQUAT EVERY 30 SECONDS FOR 3 MINUTES KEEPING THE BAR ON Read more...

May 3rd, 2013

Comments: 4
Category: CROSSFIT WOD
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WOD 0160 BENCH PRESS

WARM UP: 200 M RUN 20 PUSH UPS 20 KB SWINGS STRENGTH: TAKE 15 MINUTES TO FIND 1 RM BENCH PRESS NARROW GRIP BENCH PRESS 4X5 HEAVY AS POSSIBLE WOD: 3 ROUNDS FOR TIME 20 DB SHOULDER PRESS ALT 45/25 20 HAMMER CURLS 45/25 200 M FARMER WALK 75/55 1 ROPE CLIMB CASEY RECIPE # Read more...

May 2nd, 2013

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Category: CROSSFIT WOD
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WOD 0159 BOX SQUAT

WARM UP: 400 M RUN 80 FT BEAR CRAWL 80 FT INCH WORM 10 SKINS THE CAT SKILLS: BOX SQUAT STRENGTH: BOX SQUAT 12X2 @ 50% 1RM + 40% A.R/BANDS CHAINS KNEELING JUMPS 3X5 PLYO HOPS X 5 WOD: 10 MIN AMRAP 15 WALL BALLS 20/14 10 DB SNATCH 45/25 L/R 5 BURPEE PULL UPS Read more...

May 1st, 2013

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Category: CROSSFIT WOD
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WOD 0158 “RANDY”

WARM UP: 1 MILE RUN M-WOD: COUCH STRETCH SKILLS: BURGNER WARM UP 15 MINUTE SNATCH PRACTICE. WOD: “RANDY” 75 POWER SNATCH 75/55 FOR TIME. COOL DOWN: 25 BACK EXTENSIONS 25 GHD SIT UPS 25 TOES TO BAR

Apr 30th, 2013

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Category: CROSSFIT WOD
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WOD 0157 “BENCH PRESS DYNAMIC EFFORT

WARM UP: 100 M ROW X 6 30 SECOND REST SKILLS: MUSCLE UP PROGRESSION 2 MIN AMRAP MUSCLE UPS STRENGTH: BENCH PRESS 9X3 @ 50% 1 RM + 40% BANDS/CHAINS DB BENCH PRESS 4X8 HEAVY AS POSSIBLE BAND PRESS DOWNS 3X15 WOD: 7 MIN AMRAP 10 PUSH PRESS 115/65 10 HANG CLEAN 115/65 10 OVER Read more...