WOD BLOG

Feb 21st, 2013

Comments: 4
Category: CROSSFIT WOD
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WOD 0109 SQUAT LADDER

WARM UP: DROM SKILLS: 10 MINUTE HANDSTAND WALK PRACTICE WOD: SQUAT LADDER * USING A 45# BARBEL DO 1 SQUAT IN THE 1ST MINUTE. 2 SQUATS IN THE 2ND …UNTIL YOU CAN NO LONGER COMPLETE THE REQUIRED WORK IN THE MINUTE ALLOTTED. R1-10: OVERHEAD SQUATS R11-20: FRONT SQUAT R21+: BACK SQUAT * POST ROUNDS COMPLETED Read more...

Feb 20th, 2013

Comments: 6
Category: CROSSFIT WOD
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WOD 0108 DELOAD

WARM UP: SKIN THE CAT X 10 BURGNER WARM UP WOD: 1 MILE RUN 50 POWER SNATCH 75/55 50 TOES TO BAR 50 BOX JUMPS 24/20 1 MILE RUN FOR TIME. * YOU CAN BREAK UP THE REPS INTO ANY SETS YOU WANT JUST COMPLETE ALL 150 REPS BEFORE DOING SECOND MILE.*

Feb 19th, 2013

Comments: 3
Category: CROSSFIT WOD
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WOD 0107 DELOAD

WARM UP: 3 ROUNDS 10 OVERHEAD SQUATS PVC 10 GOODMORNINGS PVC 25 REVERSE HYPERS M-WOD: SQUAT FIX SKILLS: 5 MINUTE L-SIT PRACTICE AGILITY: SUICIDES X 2 SPEED LADDER X 4 WOD: 400 M RUN TABATA THRUSTERS 45/25 400 M RUN TABATA AB MAT SIT UPS 400 M RUN TABATA MED BALL CLEANS

Feb 18th, 2013

Comments: 6
Category: CROSSFIT WOD
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WOD 0106 DELOAD DAY 1

WARM UP: ROLL OUT 5 MIN DOUBLE UNDER PRACTICE 5 MIN KIPPING PULL UP/ MUSCLE UP PRACTICE M-WOD: OVERHEAD SQUAT/ SNATCH FIX WOD: 5 RNDS FOR TIME 800 M RUN OR 400 M RUN 10 PUSH UPS 25 DEADLIFTS @ 30% 1 RM COOL DOWN: STATIC STRETCH