WOD BLOG

Aug 7th, 2013

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Category: CROSSFIT WOD
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WOD 0227

WARM UP: 80 FT BEAR CRAWL 10 GOOD MORNINGS (PVC) 10 OVERHEAD SQUATS (PVC) 3 ROUNDS SKILLS: BUTTERFLY PULL UP PROGRESSION/ PRACTICE SNATCH PROGRESSION/ WARM UP STRENGTH: POWER SNATCH + OVERHEAD SQUAT @ 70% (OF PS) X 2,2,2, 80% X 2,2,2 SNATCH PULL @ 95% (OF SNATCH) 2,2,2, @ 100% X 2,2,2 WOD: 3 ROUNDS Read more...

Aug 6th, 2013

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Category: CROSSFIT WOD
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WOD 0226

WARM UP: 500 M ROW 100 DOUBLE UNDERS SPEED/ AGILITY: BOX JUMP @ 90% MAX HEIGHT 3 X 5 TRIPLE JUMP X 4 MAX DISTANCE STRENGTH: BACK SQUAT @ 70% X 2,2,2,2,2 POWER CLEAN + PUSH PRESS @ 75% (OF PC) 2,2,2 CLEAN PULL @ 100% (OF PC) 3,3,3,3 WOD: Every minute on the minute Read more...

Aug 5th, 2013

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Category: CROSSFIT WOD
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WOD 0225 (MON AUG 5TH) WEEK 4 0F 5

WARM UP: 400 M RUN BURGNER WARM UP M-WOD: SQUAT FIX FRONT RACK STRENGTH: FRONT SQUAT @ 90% X 1,1,1,1,1 SNATCH @ 90% X 1,1,1,1,1 CLEAN & JERK @ 90% X 1,1,1,1, SNATCH PULL 3 X 3 HEAVY AS POSSIBLE WOD: TABATA TOES TO BAR CONDITIONING: 200 M SPRINT X 3 (30 SEC REST) FOR Read more...

Aug 1st, 2013

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Category: CROSSFIT WOD
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WOD 0224 (FRI AUGUST 2)

WARM UP: 20 TOES 2 BAR WEIGHTED PLANK MAX HOLD 90/45 3 ROUNDS WOD: “NUTTS” 10 HANDSTAND PUSH UPS 15 DEADLIFT 250/185 25 BOX JUMPS 30/24 100 WALL BALLS 20/14 200 DOUBLE UNDERS RUN 400 M CARRYING 45/25 PLATE FOR TIME.

Jul 30th, 2013

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Category: CROSSFIT WOD
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WOD 0223 (THURS AUG 1ST)

WARM UP: 200 M RUN 10 BURPEES 10 PISTOLS (ALT) 2 ROUNDS SPEED/ AGILITY: 80 FT BAND SPRINTS X 6 STANDING BROAD JUMP MAX DISTANCE STRENGTH: POWER SNATCH+ SNATCH PUSH PRESS+ OVERHEAD SQUAT @ 80% (OF PS) 2,2,2,2 POWER CLEAN+ JERK @ 75% X 2, @ 80% 2,2,2 SNATCH PULL @ 95% ( OF SNATCH) Read more...