CROSSFIT WOD

Mar 6th, 2013

Comments: 7
Category: CROSSFIT WOD
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WOD 0118 OVERHEAD SQUAT

WARM UP: 800 M RUN FORWARD 400 M RUN BACKWARDS 50 AB MAT SIT UPS M-WOD: SQUAT FIX SKILLS: OVERHEAD SQUAT STRENGTH: OVERHEAD SQUAT 50% X 10, 50% X 10, 75% X 5, 80% X 5 , 85% X AMRAP 80 FT WHEEL BARROW X 2 WOD: DEATH BY BURPEES Complete one Burpee on the Read more...

Mar 5th, 2013

Comments: 4
Category: CROSSFIT WOD
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WOD 0117 POWER SNATCH

WARM UP: 12 MIN AMRAP 15 REVERSE HYPERS 15 PUSH UPS L-SIT MAX HOLD HANDSTAND MAX HOLD SKILLS: L-SIT PROGRESSION BURGNER WARM UP STRENGTH: TAKE 10 MINUTES TO FIND 1 RM POWER SNATCH WOD: EMOM 10 MINUTES 3 POWER SNATCH 70% 1 RM 4 WEIGHTED STEP UPS (USE THE SAME WEIGHT AS POWER SNATCH) 24/20 Read more...

Mar 4th, 2013

Comments: 10
Category: CROSSFIT WOD
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WOD 0116 SUMO DEADLIFT

WARM UP: 3 ROUNDS 200 M RUN 15 TOES TO BAR 15 BACK EXTENSIONS STRENGTH: 3″ PLATFORM SUMO DEADLIFT 50% X 10, 75% X 5, 80%X5,85%X AMRAP 1 ARM DB ROW 4X8 HEAVY AS POSSIBLE WOD: “HELEN” 3 ROUNDS FOR TIME 400 M RUN 12 PULL UPS 21 KB SWINGS 55/35

Mar 1st, 2013

Comments: 5
Category: CROSSFIT WOD
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WOD 0115 LEVEL 1 TESTING

WARM UP : DROM ROLL OUT LEVEL 1 TESTING: 1 MILE RUN FOR TIME *BENCHMARK 9 MINUTES RING DIPS MAX EFFORT * 3 DIPS PULL UPS MAX EFFORT * 3 PULL UPS “CHRISTINE” 3 ROUNDS FOR TIME 500 M ROW 12 DEADLIFTS (BODYWEIGHT) 21 BOX JUMPS 24/20 * BENCHMARK 15 MINUTES.