WOD BLOG

Oct 15th, 2017

Comments: 0
Category: CROSSFIT WOD
Read More

01306

* DELOAD WEEK*   1. 3 rounds for time of: Run, 400 m 15 Pull-ups 50 Air Squats 15 Push ups   2. SQUAT FIX /ROLL OUT (10 MINS)   3. Every 2 mins for 12 mins, alternating between: 20 Back Squats, pick load ( START LIGHT AND DONT GO HEAVY) 15 Back Squats, pick Read more...

Oct 13th, 2017

Comments: 0
Category: CROSSFIT WOD
Read More

01305

1. 2 SETS: 200 M RUN 15 POWER SNATCH 15 GOODMORNINGS   2. HAMSTRING MOBILITY PREP (10 MINS)   3. TAKE 10 MINUTES TO ESTABLISH A 1 REP MAX POWER SNATCH   REST 2 MINUTES   30 POWER SNATCH FOR TIME @ 70% OF NEW 1 REP MAX   4. 3 rounds for time of: Read more...

Oct 12th, 2017

Comments: 0
Category: CROSSFIT WOD
Read More

01304

1. Complete as many rounds as possible in 10 mins of: Run, 200 m Plank Hold, 1 min   rest 2 minutes:   Complete as many rounds as possible in 10 mins of: Run, 200 m 15 Toes-to-bars   2. ROM WOD (15 MINS)   3. FOR TIME: 10 X 100 M ROW ( 30 Read more...

Oct 11th, 2017

Comments: 0
Category: CROSSFIT WOD
Read More

01303

1. 2 SETS: 200 M RUN 3 WALL WALKS 20 AB MAT SIT UPS   2. UPPER BODY MOBILITY / ROLL OUT (10 MINS)   3. EVERY 2 MINUTES FOR 10 MINUTES. ( 5 SETS) 8 SHOULDER PRESS ( WORK UP TO A 8 REP MAX)   4. 3 rounds, 1 min per station, of: Read more...

Oct 10th, 2017

Comments: 0
Category: CROSSFIT WOD
Read More

01302

1. “HELEN” 3 rounds for time of: Run, 400 m 21 Kettlebell Swings, 53/36 12 Pull-ups   2. ROM WOD (15 MINS)   3. Every 1 min for 15 mins, alternating between: 12 Row (calories)s 12 Back Extensions 12 Burpees   4. PRACTICE DOUBLE UNDERS FOR 5 MINUTES OR 200 DOUBLE UNDERS FOR TIME.