CROSSFIT WOD

Oct 3rd, 2012

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Category: CROSSFIT WOD
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WOD 016

WARM UP: 400 M RUN 400 M RUN BACKWARDS TABATA FLUTTER KICKS /PUSH UPS SKILLS: THRUSTER/KB SWING/KIPPING PULL UP WOD: “FRELEN” 3 RNDS FOR TIME 400 M RUN 15 THRUSTERS 95/65 15 PULL UPS 15 KB SWINGS  53/35 COOL DOWN: MAX PLANK HOLD.

Oct 1st, 2012

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Category: CROSSFIT WOD
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WOD 015

WARM UP: 800 M RUN 500 M ROW TABATA SQUATS STRENGTH: BENCH PRESS (DE) 3 X 8 50% 1 RM + 40% AR BANDS OR CHAINS . 30 SECOND REST BETWEEN SETS. WOD: 3 ROUNDS FOR TIME 80FT LUNGE WALK 80 FT BEAR CRAWL 10 BOX JUMPS 30/24 10 BURPEES COOL DOWN: BAND PRESS DOWNS Read more...

Sep 28th, 2012

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Category: CROSSFIT WOD
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WOD 014

WARM UP : 400 M RUN GRASS DRILLS RESISTANT BAND LEG CURLS 3 X 15 RESISTANT BAND REVERSE CRUNCH 3 X 15 PLANK HOLD 5 MINS WOD: 800 M RUN 10 STRICT PRESS 80 FT CRAB WALK 400 M RUN 20 STRICT PRESS 80 FT CRAB WALK 200 M RUN 30 STRICT PRESS 80 FT Read more...

Sep 27th, 2012

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Category: CROSSFIT WOD
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WOD 013

WARM UP: 400 M RUN 50 KB HIGH PULLS 50 BOX JUMPS STRENGTH: TAKE 20 MINUTES TO FIND 1 RM ON BACK SQUAT TAKE 10 MINUTES TO FIND 1 RM ON STRICT WEIGHTED PULL UP WOD: 200 FT FARMER  WALK X 2 REST BETWEEN SETS FIND MAX WEIGHT 160 FT SLED PUSH X 2  REST BETWEEN Read more...

Sep 27th, 2012

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Category: CROSSFIT WOD
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WOD 012

WARM UP: 400 M RUN TABATA BURPEES 400 M RUN TABATA MOUNTAIN CLIMBERS 400 M RUN TABATA PUSH UPS 400 M RUN TABATA FLUTTER KICKS M-WOD: SHOULDER STRENGTH: EMOM 10 MINUTES 3 PUSH PRESS 155/115 3 KB SWINGS 73/44 COOL DOWN: STATIC STRETCH