WOD BLOG

Dec 22nd, 2017

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Category: CROSSFIT WOD
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01354

1. 2 SETS: 200 M RUN 15 OHS (PVC) 15 GOODMORNINGS (PVC)   2. DEADLIFT MOBILITY PREP (10 MINS)   3. Complete as many rounds as possible in 20 mins of: 5 Deadlifts, 115/75 5 Hang Power Cleans, 115/75 5 Front Squats, 115/75 5 Push Press, 115/75 5 Back Squats, 115/75   4. Every Minute Read more...

Dec 21st, 2017

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Category: CROSSFIT WOD
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01353

1. Every 1 min for 20 mins, alternating between: 15/10 Row (calories)s Run, 200 m/100 m 50 Double Unders/ single under 15 Burpees   2. rom wod/ roll out (15 mins)   3. 21-15-9 reps, for time of: Dumbbell Snatch, 50/35 lbs Knees To Elbow   4. 2 mins max calories assault bike

Dec 20th, 2017

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Category: CROSSFIT WOD
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01352

1. 2 SETS: 200 M RUN 12 REVERSE LUNGE 24 AB MAT SIT UPS   2. MOBILITY PREP (10 MINS)   3. 3 rounds, 1 min per station, of: Back Squat, 95/65 lbs Push-up Thruster, 95/65 lbs Rest 1 min Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 Read more...

Dec 19th, 2017

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Category: CROSSFIT WOD
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01351

1. EMOM X 10 MINS. (10 SETS) 5 RUSSIAN KB SWINGS 72/36 5 BURPEES   2. ROM WOD (15 MINS)   3. Complete as many rounds as possible in 8 mins of: 10 Toes-to-bars 30 Double Unders   4. 2 rounds for time of: 400 m Run Rest 1:30 800 m Run Rest 2:30 Post Read more...

Dec 17th, 2017

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Category: CROSSFIT WOD
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01350

1. 2 SETS: 200 M RUN 20 AIR SQUATS 20 PUSH UPS   2. OPEN 12.5 MOBILITY PREP (10 MINS)   3. As many reps in 7 mins as you can of: 3 Thrusters, 100/65 lbs 3 Chest-to-bar Pull-ups 6 Thrusters, 100/65 lbs 6 Chest-to-bar Pull-ups 9 Thrusters, 100/65 lbs 9 Chest-to-bar Pull-ups 12 Thrusters, Read more...