WOD BLOG
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Apr 22nd, 2018

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Category: CROSSFIT WOD
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01436

1. Power snatch/ overhead squat technique warm up (10 mins)   2. 20 Back Squat @ 5 rep max minus 60 lbs   3. Every 1 min for 10 mins, alternating between: 5 Power Snatches, pick load 5 Strict Pull-ups   4. 3 rounds for time of: 7 Hang Power Snatches, 115/75 lbs 7 Thrusters, Read more...

Apr 20th, 2018

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Category: CROSSFIT WOD
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01435

1. power clean / front squat technique warm up (10 mins)   2. 20 back squats @ 5 rep max minus 65lbs   3. Every 1 min for 16 mins, alternating between: 5 Power Clean (Touch & Go)s, 155/105 10 Burpee Over Bars   4. For time: Run, 400 m 30 Back Squats, 95/65 Run, Read more...

Apr 19th, 2018

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Category: CROSSFIT WOD
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01434

1. Complete as many rounds as possible in 20 mins of: 25 Push-ups 25 Double Unders Plank Hold, 1 min 25 Double Unders 25 Mountain Climbers   2. ROM WOD / ROLL OUT (15 MINS)   3. FOR TIME: RUN 800 M 25 BURPEES 25 KB SWING (RUS) 75/53 ROW 1000 M  

Apr 18th, 2018

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Category: CROSSFIT WOD
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01433

1. 2 SETS: 200 M RUN 15 DB PUSH PRESS 15 AIR SQUATS   2. UPPER BODY MOBILITY/ SQUAT FIX (10 MINS)   3. 20 BACK SQUAT @ 5 REP MAX MINUS 70 LBS   4. Every 2 mins for 10 mins (5 sets) 8 DumbbellArnold press (pick load)   5. 15-12-9-6-3 reps, for time Read more...

Apr 17th, 2018

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Category: CROSSFIT WOD
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01432

1. 15 minute amrap: For time: Run, 400 m 40 Lunges 30 AbMat Sit-ups 20 Push-ups 10 Burpees   2. Rom Wod (15 mins)   3. For Time: 20 Pull-ups 20 Toes-to-Bars 40 Dumbbell Power Snatches (alternating)- 55/35 20 Toes-to-Bars 20 Pull-ups