CROSSFIT WOD

Apr 9th, 2013

Comments: 4
Category: CROSSFIT WOD
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WOD 0141

WARM UP: 200 M RUN 15 GODDMORNINGS 15 PUSH UPS 15 TOE 2 BAR STRENGTH: 2″ PLATFORM SUMO DEADLIFT 50%X8, 60%X5,65%X5,70%X5,70%X5 1 ARM DB ROWS 4X8 HEAVY AS POSSIBLE WOD: 12 MIN AMRAP 15 SUMO DEADLIFT HIGH PULLS 95/65 15 REVERSE HYPERS 15 HANDSTAND PUSH UPS COOL DOWN: BATTLE ROPES 2X 30 SECS

Apr 5th, 2013

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Category: CROSSFIT WOD
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WOD 0140 “SPLIT JERK”

WARM UP: 80 FT LUNGE WALK 80 FT BEAR CRAWL 10 BOX JUMPS 10 BURPEES 2 ROUNDS SKILLS: SPLIT JERK STRENGTH: TAKE 15 MINUTES TO FIND 1 RM SPLIT JERK WOD: 2 MAN TEAMS 5000 M ROW 200 M FARMER WALK 55/35 *WHILE ONE PARTNER IS ROWING THE OTHER IS FARMER WALKING AS SOON AS Read more...

Apr 4th, 2013

Comments: 2
Category: CROSSFIT WOD
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WOD 0139 “1/2 DT”

WARM UP: 200 M RUN 10 SKIN THE CATS 10 AB MAT SIT UPS 3 ROUNDS SKILLS: 1 LEG DEADLIFT KB 4X10 GLUTE HAM RAISES 4X5 SPEED: TENNIS CONE DRILL X 2 WOD: 1/2 DT 6 DEADLIFT 155/115 4 HANG CLEAN 155/115 3 PUSH PRESS 155/115 5 ROUNDS FOR TIME

Apr 3rd, 2013

Comments: 3
Category: CROSSFIT WOD
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WOD 0138 “THRUSTER”

WARM UP: 1000 M ROW 800 M RUN 15 WALL BALLS 20/14 M-WOD: COUCH STRETCH SIDE LEG SWINGS 20 L/R SKILLS: MUSCLE UP PROGRESSION THRUSTER STRENGTH: TAKE 15 MINUTES TO FIND 1 RM THRUSTER WOD: BOTTOM TO BOTTOM TABATA SQUATS *SCORE TOTAL REPS COOL DOWN: 160 FT SLED DRIVE X 3 HEAVY AS POSSIBLE

Apr 2nd, 2013

Comments: 3
Category: CROSSFIT WOD
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WOD 0137

WARM UP: 250 DOUBLE UNDERS 15 V UPS MAX HANDSTAND HOLD 80 FT INCH WORM SPEED/ AGILITY GRASS DRILLS/ PLYO/SPRINT/ LADDER X 16 WOD: FIGHT GONE WORSE 6 STATIONS 1 MINUTE AT EACH STATION 3 ROUNDS. PLYO PUSH UPS BALL SLAMS 20/14 HANG SNATCH 95/65 BURPEE BOX JUMP 30/24 SLEDGEHAMMER STRIKES STRADDLE HOPS