WOD BLOG
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May 22nd, 2019

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Category: CROSSFIT WOD
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01711

1. Complete as many rounds as possible in 25 mins of: Plank Hold, 1 min 15 DB CURL + PRESS 35/20 15 DB BENT OVER ROW 35/20 DB FARMER CARRY 200 M   2. MOBILITY PREP (10 MINS)   3. For time: Pull-up Bar Hang, 4 mins Every time you drop from the bar complete: Read more...

May 21st, 2019

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Category: CROSSFIT WOD
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01711

1. drom/roll out (5 mins)   2. For time: Run, 400 m 50 Pull-ups Run, 400 m 50 Push-ups Run, 400 m 50 Sit-ups Run, 400 m 50 Burpees   3. Mobility prep (10 mins)   4. 3 rounds, 1 min per station, of: Row Calories Rest 1 min Dumbbell Snatch 45/25 Rest 1 min Read more...

May 20th, 2019

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Category: CROSSFIT WOD
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01710

1. DROM/ROLL OUT (5 MINS)   2. 2 rounds for time of: 20 Double Unders/ 60 Single Unders 20 Kettlebell Goblet Squats, 53/35 lbs 30 Double Unders/ 90 Single unders 30 Kettlebell Sumo Deadlift High-pulls, 53/35 lbs 40 Double Unders/ 120 Single unders 40  Kettlebell Swing (Russian)s, 53/35 lbs   3. Mobility prep (10 mins) Read more...

May 17th, 2019

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Category: CROSSFIT WOD
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01709

1. 2 Sets: 200 M Run 15 Good mornings 30 sec hollow body hold   2. deadlift mobility prep (10 mins)   3. Every 2 mins for 10 mins: (5 sets) 3 Clean Grip Deadlift, ( Start @ 60% and work up to a heavy 3 )   4. 4 rounds for time of: 10  Read more...

May 16th, 2019

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Category: CROSSFIT WOD
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01708

1. Drom/roll out (5mins)   2. AMRAP in 30 mins of: Run, 800 m 15 Db Snatch (alt) 45/25 15 Lateral Burpee (Over Dumbbell)s 30 sec side plank (l/r) 200 Single Unders   3. Rom Wod (10 mins)   4. Partner 3 K Row: switch every 250m until 3K complete.