WOD BLOG

Apr 19th, 2013

Comments: 2
Category: CROSSFIT WOD
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WOD 0150

WARM UP : TRAINERS CHOICE WOD: WITH A PARTNER COMPLETE FOR TIME 100 POWER CLEANS 135/95 400 M RUN 100 PULL UPS 400 M RUN 100 BACK EXTENSIONS 400 M RUN ** ONLY ONE PARTNER CAN WORK AT A TIME, BOTH PARTNERS DO THE RUN TOGETHER.

Apr 18th, 2013

Comments: 4
Category: CROSSFIT WOD
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WOD: 0149

WARM UP: 200 M RUN 5 SKIN THE CATS 5 TURKISH SIT UPS L/R 10 KB HIGH PULLS 3 ROUNDS M-WOD: COUCH STRETCH VARIATIONS WOD: 80 FT LUNGE WALK 15 TOES TO BAR 200 M FARMER WALK 55/35 4 ROUNDS FOR TIME

Apr 17th, 2013

Comments: 6
Category: CROSSFIT WOD
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WOD 0148 “SMALL”

WARM UP: 5 MIN AMRAP DOUBLE UNDERS MAX PLANK HOLD SKILLS: SPLIT JERK STRENGTH: SPLIT JERK 50%X8, 60%X5,65%X5,70%X5, 70%X5 WOD: “SMALL” 3 ROUNDS FOR TIME 1000 M ROW 50 BURPEES 50 BOX JUMPS 24/20 800 M RUN ** 30 MINUTE CUTOFF **

Apr 16th, 2013

Comments: 4
Category: CROSSFIT WOD
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WOD 0147

WARM UP: 400 M RUN 15 GHD SIT UPS 15 TOES TO BAR SKILLS: BURGNER WARM UP SNATCH STRENGTH: TAKE 15 MINUTES TO FIND 1 RM SNATCH MAX HEIGHT BOX JUMP NO STEP WOD: 12 MIN AMRAP 15 DEADLIFT 225/185 10 RING DIPS 5 HSPU COOL DOWN: STRETCH

Apr 15th, 2013

Comments: 2
Category: CROSSFIT WOD
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WOD 0146 “FRELEN”

WARM UP: 80FT LUNGE WALK GOODMORNING 10 DUMBELL SNATCH L/R MAX HANDSTAND HOLD 3 ROUND FOR WARM UP SKILLS: SQUAT FIX PISTOL PROGRESSION THRUSTER STRENGTH: THRUSTER 50%X8,60%X5,65%X5, 70%X5,70%X5 WOD: FRELEN 400 M RUN 15 THRUSTERS 95/65 15 PULL UPS 15 KB SWINGS 55/35 3 ROUNDS FOR TIME **COMPARE TO WOD 091