WOD BLOG
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Mar 8th, 2019

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Category: CROSSFIT WOD
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01659

1. 2 sets: 200 m run 12 DB Thruster 12 good mornings (pvc)   2. hip/hamstring flow (10 mins)   3. 3 rounds for time of: Run, 400 m 15 Deadlifts, 225/155 lbs 50 Double Unders/ 150 single unders   4. Every 1 min for 10 mins, alternating between: 5 Romanian Deadlift (Rdl)s, pick load 8 Read more...

Mar 7th, 2019

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Category: CROSSFIT WOD
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01658

1. Complete as many rounds as possible in 15 mins of: Run, 200 m 20 Lunges 30 Mountain Climbers 40 Flutter kicks   2. ROM WOD (10 MINS)   3. Complete as many rounds as possible in 12 mins of: 5 Push-ups 10 Kettlebell Swings, 53/36 15 AbMat Sit-ups   4. COOL DOWN: ROLL OUT (5 Read more...

Mar 6th, 2019

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Category: CROSSFIT WOD
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01657

1. 2 Sets: 200 m run 8 DB Upright row 8 DB Hammer curls 8 DB Arnold press 8 DB Bent over rows   2. Upper body mobility prep (10 mins)   3. 4 rounds, each round for time, of: 18 Dumbbell Power Cleans, 50/35 lbs 15 Dumbbell Front Squats, 50/35 lbs 12 Dumbbell Push Read more...

Mar 5th, 2019

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Category: CROSSFIT WOD
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01656

1. DROM WARM UP ( 5 MINS)   2. For Time: 21-15-9-6-3 Devil press (CTB) PULL UPS Push ups   3. Mobility prep (10 mins)   4. 5 rounds for time of: Run, 200 m 30 Double Unders / 90 single unders 10 Burpees   5. Tabata: wall sit            

Mar 4th, 2019

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Category: CROSSFIT WOD
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01655

1. 2 SETS: 200 M RUN 10 GOBLET SQUATS 30 SEC PLANK HOLD 10 PUSH UPS   2. SQUAT CLEAN TECHNIQUE/ MOBILITY (10 MINS)   3. Complete as many rounds as possible in 12 mins of: 25 Toes-to-bars 15 Squat Cleans, 135/95 lbs Run, 200 m   4. Every 1 min for 15 mins, alternating Read more...