WOD BLOG

Sep 13th, 2018

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Category: CROSSFIT WOD
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01537

1. Every minute on the minute for 10 mins. (10 sets) 5 Russian Kb swings + 5 burpees 55/36   2. Rom wod (15 mins)   3. For time: Row, 1000 m 150 Double Unders/ 300 Single unders Run, 800 m   4. 2 sets: 20 m bear crawl 1:00 minute weighted plank 45/25

Sep 12th, 2018

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Category: CROSSFIT WOD
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01536

1. 2 SETS: 200 M RUN 15 PUSH UPS 20 MOUNTAIN CLIMBERS   2. UPPER BODY MOBILITY (10 MINS)   2. Every 2 mins for 10 minutes . (5 sets) 6 Bench press @ 70%   rest 2 mins   Every 2 minutes for 10 minutes. (5 sets) 10 alt weighted step ups 24/20   Read more...

Sep 11th, 2018

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Category: CROSSFIT WOD
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01535

1. AMRAP 30 MINUTES: 200 M RUN 30 SECOND HOLLOW BODY 8 STRICT KNEES TO ELBOW 50 M SINGLE ARM FARMER WALK (L/R) 50 M SINGLE ARM FRONT RACK CARRY (L/R)   2. ROM WOD/ ROLL OUT (15 MINS)   3. 4 RFT: 10 Kettlebell Swings (RUS) 75/55 10 Burpees 10 Sit ups   4. Read more...

Sep 10th, 2018

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Category: CROSSFIT WOD
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01534

1. 2 SETS: 200 M RUN 15 Goblet squats 30  second single leg glute bridge (l/r)   2. hang squat clean mobility prep (10 mins)   3. Every min on the min for 10 min. (10 Sets) 1 power clean + 1 hang squat clean + 1 front squat. *start light and work up to Read more...

Sep 7th, 2018

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Category: CROSSFIT WOD
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01533

1. 2 SETS: 200 M Run 20 kettlebell swings (rus) 20 kettlebell deadlift   2. Hamstring mobility prep (10 mins)   3. Every 1 min for 14 mins, alternating between: 3 Sumo Deadlifts @ 80% 8 Box Jumps 30/24   4. 3 rounds for time of: Run, 400 m 21 Hang Power Snatches, 75/55 lbs Read more...