WOD BLOG

May 18th, 2018

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Category: CROSSFIT WOD
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01455

1. 2 sets: 200 m run 10 goblet squats   2. squat fix (10 mins)   3. take 10 minutes to establish a 20 rep max back squat.   4. Complete as many rounds as possible in 20 mins of: 15 Dumbbell Thrusters, 50/35 12 Pull-ups Run, 200 m

May 17th, 2018

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Category: CROSSFIT WOD
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01454

1. Complete as many rounds as possible in 8 mins of: 15 AbMat Sit-ups 30 Double Unders   REST 2 MINUTES:   8 rounds for time of: Run, 100 m 8 Burpees   2. ROM WOD (15 MINS)   3. For time: Row, 1000 m Run, 800 m  

May 16th, 2018

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Category: CROSSFIT WOD
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01453

1. 2 SETS: 200 M RUN 30 MOUNTAIN CLIMBERS 30 FLUTTER KICKS   2. MOBILITY PREP (10 MINS)   3. Every 1 min for 24 mins, alternating between: 10 Single Arm Dumbbell Shoulder Press (L) 10 Single Arm Dumbbell Shoulder (R) SIDE PLANK (L), 30 secs SIDE PLANK (R), 30 secs   5. 5 rounds Read more...

May 15th, 2018

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Category: CROSSFIT WOD
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01452

1. 3 rounds for time of: Run, 800 m 50 PUSH UPS 50 GOOD MORNING , (45/15/PVC)   2. ROM WOD (15 MINS)   3. For time: 10 Burpees 30 Alternating Single Arm Dumbbell Snatches 20 Burpees 20 Alternating Single Arm Dumbbell Snatches 30 Burpees 10 Alternating Single Arm Dumbbell Snatches

May 14th, 2018

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Category: CROSSFIT WOD
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01451

1. 2 sets: 200 m run 15 power snatch 15 air squats   2. mobility prep (10 mins)   3. 20 Back Squats @ 5 rep max minus 15 lbs.   4. EMOM 10-minute Snatches:(10 sets) 2 position power snatch – (floor and mid hang.)   5. 4 rounds for time of: 5 pull ups Read more...