WOD BLOG

Mar 22nd, 2018

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Category: CROSSFIT WOD
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01414

1. Every 1 min for 15 mins, alternating between: 15/12 Row Calories 15  goodmornings  45/25 15 toes to bar 15 box jumps/step ups 15 db snatch 45/25   2. Rom wod (15 mins)   3. FOR TIME: Run, 400 m Then 3 rounds of: 5 pull-ups 10 Burpees 15 squats   4. for time: 20 Read more...

Mar 21st, 2018

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Category: CROSSFIT WOD
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01413

1. 2 SETS: 200 M RUN 15 SHOULDER PRESS 45/35 30 SECOND HOLLOW BODY HOLD   2. UPPER BODY MOBILITY (10 MINS)   3. 5 rounds for time of: 25 Push Press, 75/45 50 Double Unders   4. EMOM for 6 minutes: 3 power snatch 135/95 then for the remainder of the minute AMRAP push Read more...

Mar 20th, 2018

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Category: CROSSFIT WOD
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01412

1. 3 Rounds for time: 21 goblet squats 53/36 50 Russian Kettlebell Swings, 53/36   2. Rom wod (15 mins)   3. 5  rounds for time of: Sprint, 100 m 10 Pull-ups Sprint, 100 m 10 Burpees   4. 2 sets: 1:00 min side plank (l/r) 20 ab wheel roll out  

Mar 18th, 2018

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Category: CROSSFIT WOD
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01411

1. 2 SETS: 200 M RUN 15 BURPEES 15 GOODMORNINGS   2. 18.4 MOBILITY PREP (10 MINS)   3. For time: 21 Deadlifts, 135/95 lbs 21 Hand Release Push-Ups 15 Deadlifts, 135/95 lbs 15 Hand Release Push-Ups 9 Deadlifts, 135/95 lbs 9 Hand Release Push-Ups   4. With a continously running clock perform: 1 Power Read more...

Mar 16th, 2018

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Category: CROSSFIT WOD
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01410

1. 2 SETS: 200 M RUN 15 KB DEADLIFT 15 GOBLET SQUATS   2. For time: 7 Bear Complexes, 95/65 lbs 21 Pull-ups 5 Bear Complexes, 95/645lbs 15 Pull-ups 3 Bear Complexes, 95/65 lbs 9 Pull-ups This counts as one set: 1. Power Clean 2. Front Squat 3. Push-Press 4. Back Squat 5. Push-Press   Read more...