CROSSFIT WOD

Jun 5th, 2013

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Category: CROSSFIT WOD
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WOD 0183 TABATA

WARM UP: ROLL OUT DROM WOD: TABATA ROW (CALORIES) 2 MINUTE REST TABATA BURPEES 2 MINUTE REST TABATA DOUBLE UNDERS 2 MINUTE REST TABATA TOES 2 BAR 2 MINUTE REST 1 MILE RUN FOR TIME.

Jun 4th, 2013

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Category: CROSSFIT WOD
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WOD 0182

WARM UP: 500 M ROW 50 PUSH UPS 100 DOUBLE UNDERS SKILLS: HANDSTAND WALK PROGRESSION STRENGTH: SHOULDER PRESS 9X3 @ 60% 1RM + 25% A.R BANDS/CHAINS PARTNER KB SWING 2 MIN TABATA WOD: 12 MIN AMRAP 160 FT LATERAL BEAR CRAWL 20 PUSH PRESS 95/65 20 GHD SIT UPS COOL DOWN: OVERHEAD PLATE CARRY 200 Read more...

Jun 3rd, 2013

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Category: CROSSFIT WOD
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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

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Category: CROSSFIT WOD
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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

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Category: CROSSFIT WOD
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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...