WOD BLOG

Apr 27th, 2018

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Category: CROSSFIT WOD
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01440

1. POWER CLEAN / FRONT SQUAT TECHNIQUE WARM UP (10 MINS)   2. 20 BACK @ 5 REP MAX MINUS 50 LBS   3. EMOM X 10 MINS ( 10 SETS) 2 Power Clean + 1 Push Jerks As heavy as possible but keep the technique pretty Touch and goes on the Cleans   4. Read more...

Apr 26th, 2018

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Category: CROSSFIT WOD
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01439

1. Complete as many rounds as possible in 10 mins of: Run, 200 m 8 BURPEES   Rest 2 minutes   Complete as many rounds as possible in 10 mins of: Run, 200 m 8 pull ups   2. Rom wod (15 mins)   3. Complete as many rounds as possible in 15 mins of: Read more...

Apr 25th, 2018

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Category: CROSSFIT WOD
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01438

1. 2 SETS: 200 M RUN 15 PUSH UPS (HR) 15 K2E   2. SQUAT FIX/ MOBILITY PREP (10 MINS)   3. 20 BACK @ 5 REP MAX MINUS 55 LBS   4. 4 rounds for time of: 30 Push-ups 20 Front Squats, 115/75 lbs 20 Push Press, 115/75 lbs 1 Min Hollow Body Hold Read more...

Apr 24th, 2018

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Category: CROSSFIT WOD
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01437

1. For time: Run, 400 m 10 Kettlebell Swings, 73/53 20 Push Ups 30 AIR SQUATS 40 AbMat Sit-ups 50 KB DEADLIFT 75/53 40 AbMat Sit-ups 30 AIR SQUATS 20 push ups 10 Kettlebell Swings, 73/53 Run, 400 m   2. ROM WOD (15 MINS)   3. 3 rounds for time of: Run, 400 m Read more...

Apr 22nd, 2018

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Category: CROSSFIT WOD
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01436

1. Power snatch/ overhead squat technique warm up (10 mins)   2. 20 Back Squat @ 5 rep max minus 60 lbs   3. Every 1 min for 10 mins, alternating between: 5 Power Snatches, pick load 5 Strict Pull-ups   4. 3 rounds for time of: 7 Hang Power Snatches, 115/75 lbs 7 Thrusters, Read more...