CROSSFIT WOD

Nov 23rd, 2012

Comments: 2
Category: CROSSFIT WOD
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WOD 053 BACK SQUAT

WARM UP: 1000 M ROW 200 DOUBLE UNDER OR 400 REGULAR JUMPS M-WOD: SQUAT FIX STRENGTH: BACK SQUAT 50%X8X2, 80%X3, 85%X3, 90%X AMRAP SLED DRIVE 160 FT X 3 MAX EFFORT COOL DOWN: STATIC STRETCH

Nov 22nd, 2012

Comments: 7
Category: CROSSFIT WOD
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WOD 052 “MICHEAL”

WARM UP: INDIAN RUN * 5 MIN L-SIT PRACTICE *5 MIN HANDSTAND PRACTICE WOD: “MICHEAL” 3 ROUNDS FOR TIME 800 M RUN 50 GHD BACK EXTENSIONS 50 SIT UPS COOL DOWN: BATTLEROPES 2 X 30 SECS

Nov 21st, 2012

Comments: 7
Category: CROSSFIT WOD
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WOD 051 SHOULDER PRESS

WARM UP: 400 M RUN 10 PUSH UPS 2 ROUNDS NOT TIMED M-WOD: SHOULDER STRETCH STRENGTH: SHOULDER PRESS 50% X 8 X 2, 80% X 3 , 85% X 3, 90% X AMRAP WOD: “LYNNE” 5 ROUNDS FOR MAX REPS BENCH PRESS (BW) PULL UPS *SCORE BP REPS + PULL UP REPS = TOTAL REPS Read more...

Nov 20th, 2012

Comments: 11
Category: CROSSFIT WOD
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WOD 050 “1/2 DT”

WARM UP: 1 MILE RUN FOR TIME DURABILITY: 3X8 GOODMORNINGS 3X8 GLUTE HAM RAISES 3X8  ONE ARM DUMBELL ROWS SKILLS: BURGNER WARM UP HANG POWER CLEAN WOD: “1/2 DT” 6 DEADLIFT 155/115 4 HANG CLEANS 155/115 3 PUSH PRESS 155/115 5 ROUNDS FOR TIME COOL DOWN: 200 M FARMER WALK 1 ROPE CLIMB 50 HAMMER Read more...

Nov 19th, 2012

Comments: 6
Category: CROSSFIT WOD
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WOD 049 FRONT SQUAT

WARM UP: 2 RNDS NOT TIMED 200 M RUN 15 BACK EXTENSIONS 15 KNEES TO ELBOWS M-WOD: SQUAT FIX/ FRONT RACK SKILLS: FRONT SQUAT PISTOLS STRENGTH: FRONT SQUAT 50%X 8 X 2, 80%X 3, 85% X 3, 90%X AMRAP WOD: AMRAP 12 MINUTES 10 PISTOLS ALT LEG 20 WEIGHTED STEP UPS ALT LEG 24/20   Read more...