CROSSFIT WOD

Feb 5th, 2013

Comments: 3
Category: CROSSFIT WOD
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WOD 097 FLOOR PRESS

WARM UP: 200 M RUN MED BALL THROW VARIATIONS 4X10 3 ROUNDS STRENGTH: FLOOR PRESS 9X3 @ 55% 1 RM + BANDS/CHAINS MAX HANDSTAND HOLD PLYO PUSH UPS 4X10 WOD: AMRAP 12 MINUTES 10 PUSH PRESS 135/95 10 DB SNATCH L 55/25 10 DB SNATCH R 55/25 80 FT INCH WORM 80 FT CRAB WALK

Feb 4th, 2013

Comments: 5
Category: CROSSFIT WOD
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WOD 096

WARM UP: 3 RNDS 200 M RUN 15 OHS (PVC) 50 FLUTTER KICKS (1 COUNT) SKILLS: SUMO DEADLIFT BULGARIAN SPLIT SQUAT GHD SIT UP STRENGTH: PLATFORM 2″ SUMO DEADLIFT FIND 1 RM BULGARIAN SPLIT SQUAT FIND 5 RM WOD: 3 ROUNDS FOR TIME 5 THRUSTERS 135/95 15 GHD SIT UPS 200 M RUN COOL DOWN: Read more...

Feb 1st, 2013

Comments: 6
Category: CROSSFIT WOD
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WOD 095

WARM UP: 3 ROUNDS 200 M RUN 20 KB SWINGS 15 PUSH UPS 10 BACK EXTENSIONS STRENGTH: TAKE 12 MINUTES TO FIND 5 RM DUMBBELL BENCH PRESS HANDSTAND PUSH UPS 4 MIN AMRAP * SCORE TOTAL REPS DURABILITY: BURPEES 1 MIN MAX EFFORT 30 SECOND REST BOX JUMPS 1 MIN MAX EFFORT 24/20 30 SECOND Read more...

Jan 31st, 2013

Comments: 6
Category: CROSSFIT WOD
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WOD 094 “NICOLE”

WARM UP: GRASS/AGILITY DRILLS SKILLS: FRONT SQUAT STRENGTH: FRONT SQUAT 12X2 @ 50% 1 RM + BANDS/CHAINS MAX HEIGHT BOX JUMP WOD: “NICOLE” 20 MIN AMRAP 400 M RUN PULL UPS MAX EFFORT * SCORE TOTAL PULL UPS DURABILITY: 1 ARM DUMBBELL ROWS 3X8 BACK EXTENSIONS 3X20

Jan 30th, 2013

Comments: 4
Category: CROSSFIT WOD
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WOD 093 “GRIFF”

WARM UP: 80 FT LUNGE WALK 10 MED BALL CLEANS 10 TOES TO BAR 3 ROUNDS FOR WARM UP M-WOD: SQUAT FIX SKILLS: BURGNER WARM UP SQUAT CLEAN STRENGTH: TAKE 15 MINUTES TO FIND 1 RM SQUAT CLEAN WOD: “GRIFF” 800 M RUN FORWARD 400 M RUN BACKWARD 2 ROUNDS FOR TIME.