WOD BLOG

Sep 27th, 2012

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Category: CROSSFIT WOD
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WOD 012

WARM UP: 400 M RUN TABATA BURPEES 400 M RUN TABATA MOUNTAIN CLIMBERS 400 M RUN TABATA PUSH UPS 400 M RUN TABATA FLUTTER KICKS M-WOD: SHOULDER STRENGTH: EMOM 10 MINUTES 3 PUSH PRESS 155/115 3 KB SWINGS 73/44 COOL DOWN: STATIC STRETCH

Sep 25th, 2012

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Category: CROSSFIT WOD
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WOD 011

WARM UP: 1 MILE RUN OR 2 K ROW M-WOD: ANGRY COUCH SKILLS: KB SNATCH/TABATA KIPPING PULL UP WOD: 5 RNDS FOR TIME 80FT OVERHEAD LUNGE WALK 15 KNEES TO ELBOWS COOL DOWN: SLED PUSH

Sep 24th, 2012

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Category: CROSSFIT WOD
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WOD 010

WARM UP: 400 M RUN DYNAMIC WARM UP RESISTANT BAND: HIGH PULLS/GOODMORNINGS/SNAP BACKS 2 X 25 SKILLS: BURGNER WARM UP POWER CLEAN AND JERK KIPPING PULL UPS WOD: 5 RNDS FOR TIME 5 CLEAN AND JERK 135/95 10 PULL UPS 200 M RUN COOL DOWN: WALL WALK X 10

Sep 21st, 2012

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Category: CROSSFIT WOD
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WOD 009

WARM UP : 400 M RUN 3 RNDS FOR TIME 80FT BEAR CRAWL 80FT LUNGE WALK 10 BOX JUMPS STRENGTH: FIND YOUR 10 RM IN THE BENCH PRESS 5 X 10 BENCH PRESS W.O.D: “CINDY” 20 MIN AMRAP 5 PULL UPS 10 PUSH UPS 15 SQUATS COOL DOWN: STATIC STRETCH

Sep 20th, 2012

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Category: CROSSFIT WOD
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WOD 008

WARM UP: 800 M TABATA PUSH UPS STRENGTH: TAKE 20 MINUTES TO FIND YOUR 1 RM IN THE DEADLIFT. W.O.D: 10 MIN AMRAP 10 KB SDHP 53/35 15 KB SWINGS 53/35 20 BURPEES COOL DOWN: STATIC STRETCH