WOD BLOG
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May 10th, 2018

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Category: CROSSFIT WOD
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01449

1. “HALF MURPH” For Time: 800 m Run 50 Pull-ups 100 Push-ups 150 Air Squats 800 m Run   2. ROM WOD (15 MINS)   3. For Time: 20 Toes-to-Bars 30 Sit-up (abmat)s 40 Good mornings (pvc) 30 Sit-up (abmat)s 20 Toes-to-Bars   4. Tabata: hollow body hold

May 9th, 2018

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Category: CROSSFIT WOD
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01448

1. 2 sets: 200 m Run 15 goblet squats 1:00 min plank hold   2. squat fix (10 mins)   3. 20 back squats @ 5 rep max minus 25 lbs   4. Complete as many rounds as possible in 12 mins of: 4 Shoulder Press, 75/55 lbs 8 Sumo Deadlift High Pulls, 75/55 lbs Read more...

May 8th, 2018

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Category: CROSSFIT WOD
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01447

1. 2 Rounds for time: Run, 800 m 50 Double Unders 50 AbMat Sit-ups   2. Rom wod (15 mins)   3. Complete as many rounds as possible in 15 mins of: 5  Push-ups 7 Chest-to-bar Pull-ups 10 Dumbbell Squat Snatches, 50/35   4. 100 M DB Waiter carry (L/R)

May 6th, 2018

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Category: CROSSFIT WOD
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01446

1. power snatch / overhead squat technique warm up. (10 mins)   2. 20 Back squat @ 5 rep max minus 30 lbs.   3. Every Minute on the Minute for 10: 3 Power Snatches @ 70%   4. 10-9-8-7-6-5-4-3-2-1 reps, for time of: Back Squat, 95/65 lbs Barbell back rack lunge 95/65 lbs Push Read more...

May 4th, 2018

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Category: CROSSFIT WOD
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01445

1. 2 SETS: 200 M RUN 15 GOOD MORNINGS 15 AIR SQUATS   2. MOBILITY PREP (10 MINS)   3. 20 BACK SQUAT @ 5 REP MAX MINUS 35 LBS   4. EVERY 1 MINUTE FOR 8 MINUTES. (8 SETS) 3 POWER CLEANS + 3 FRONT SQUATS   5. 5 ROUNDS FOR TIME. 5 Thrusters, Read more...