CROSSFIT WOD

Oct 31st, 2012

Comments: 17
Category: CROSSFIT WOD
Read More

WOD 036

WARM UP: ROW 100 M X 6 (30 SEC REST) OR 200 M SPRINT X 4 (30 SEC REST) L-SIT 3 X MAX PLANK HOLD 3 X 30 SECS GHD SUPERMAN HOLD 3 X 30SECS M-WOD: SQUAT STRETCH SKILLS: BURPEE PULL UP GOODMORNING WOD: AMRAP 15 MINS 5 STRICT PRESS 135/105 10 BURPEE PULL UPS Read more...

Oct 30th, 2012

Comments: 16
Category: CROSSFIT WOD
Read More

WOD 035

WARM UP: 200 M RUN TABATA SQUATS 200 M RUN TABATA BURPEES STRENGTH: TURKISH GET UPS 2X5, 2X3 1X1 EACH ARM SKILLS: OVERHEAD SQUATS WOD: “NANCY” 5 RNDS FOR TIME 15 OHS 95/65 400 M RUN COOL DOWN: BATTLEROPES 20 SEC MAX EFFORT X 3

Oct 29th, 2012

Comments: 10
Category: CROSSFIT WOD
Read More

WOD 034

WARM UP: 400 M RUN 80 FT BEAR CRAWL 80 FT INCH WORM 80 FT CRAB WALK 2 ROUNDS FOR WARM UP SKILLS: PUSH PRESS DEADLIFT STRENGTH: TAKE 20 MINS TO FIND 1 RM DEADLIFT POST LOAD TO COMMENTS WOD: 3 ROUNDS FOR TIME 400 M RUN 10 PUSH PRESS 135/95 10 BURPEE BOX JUMP Read more...

Oct 26th, 2012

Comments: 17
Category: CROSSFIT WOD
Read More

WOD 033

WARM UP: 800 M RUN 30 SEC REST 400 M RUN 30 SEC REST 200 M RUN 30 SEC REST 100 M SPRINT X 4 SKILLS: PISTOLS 2 X 5 EACH LEG STRENGTH: BACK LUNGE *WORK UP TO A 5 REP MAX 2X5, 3X3 EACH LEG WOD: 3 ROUNDS FOR TIME 400 M RUN 15 Read more...

Oct 25th, 2012

Comments: 13
Category: CROSSFIT WOD
Read More

WOD 032

WARM UP: 200 M RUN 25 BURPEES 25 MOUNTAIN CLIMBERS 2 ROUNDS FOR WARM UP M-WOD: COUCH STRETCH STRENGTH: DEADLIFT (DE) 10 X 3 @ 50% OF 1RM + 40% AR BANDS OR CHAINS  . 30 SEC REST BETWEEN SETS SKILLS : HANG POWER CLEAN/ PUSH PRESS WOD: 5 RNDS FOR TIME 6 DEADLIFT 155/105 Read more...