CROSSFIT WOD

Dec 4th, 2012

Comments: 6
Category: CROSSFIT WOD
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WOD 060

WARM UP: DROM 3 RNDS NOT TIMED 10 GOODMORNINGS 10 STRICT LEG LIFTS 10 TURKISH SIT UPS ALT WOD: “NICOLE” AMRAP 20 MINS 400 M RUN MAX EFFORT PULL UPS *SCORE TOTAL PULL UPS COOL DOWN: 200 M PLATE PINCH FARMER WALK 80 HAMMER CURLS 1 ROPE CLIMB

Dec 3rd, 2012

Comments: 5
Category: CROSSFIT WOD
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WOD 059 SHOULDER PRESS

WARM UP: 50 DOUBLE UNDERS OR 100 REGULAR 10 MED BALL THROWS 15 REVERSE HYPERS 3 ROUNDS NOT TIMED STRENGTH: TAKE 15 MINUTES TO FIND 1 RM SHOULDER PRESS WOD: 5 HSPU OR WALL WALKS 15 NARROW GRIP- BENCH PRESS 185/135 3 ROUNDS FOR TIME. COOL DOWN: PLYO’S/ AGILITY

Nov 30th, 2012

Comments: 4
Category: CROSSFIT WOD
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WOD 058 FRONT SQUAT/JACKIE

WARM UP: 1 MILE RUN FOR TIME PLANK 3 X 30 SEC HOLD M-WOD: SQUAT FIX FRONT RACK STRENGTH: TAKE 15 MINUTES TO FIND 1 RM FRONT SQUAT WOD: “JACKIE” 1000 M ROW 50 THRUSTERS 45/45 30 PULL UPS FOR TIME.

Nov 29th, 2012

Comments: 5
Category: CROSSFIT WOD
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WOD 057

WARM UP: 2000 M ROW 250 DOUBLE UNDERS OR 500 REGULAR AGILITY: POWER SKIPS X 2 BURPEE BROAD JUMPS X 2 SUICIDES X 2 WOD: 3 ROUNDS FOR TIME 20 KB SWINGS 53/35 20 PUSH UPS 20 SDHP KB 53/35 COOL DOWN: ROPE CLIMB X 2

Nov 28th, 2012

Comments: 8
Category: CROSSFIT WOD
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WOD 056 POWER CLEAN

WARM UP: TRAINER CHOICE SKILLS: BURGNER WARM UP POWER CLEAN STRENGTH: TAKE 15 MINUTES TO FIND 1 REP MAX POWER CLEAN WOD: 3 ROUNDS FOR TIME 400 M RUN 10 GROUND TO OVERHEAD 135/85 20 STEP UPS WEIGHTED 24/20 COOL DOWN: BACKWARDS SLED PULL 150 M X 1