WOD BLOG

Jun 11th, 2013

Comments: 3
Category: CROSSFIT WOD
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WOD 0187

WARM UP: 50 DOUBLE UNDERS 10 PUSH UPS 10 SKIN THE CATS   SKILLS: FRONT/BACK LEVER   STRENGTH: NARROW GRIP BENCH PRESS 9X3 @ 50% 1RM + 40% BANDS/CHAINS RING DIPS 4X8 HANDSTAND PUSH UP 3X MAX   WOD: EMOM 12 MINUTES 3 HANG POWER CLEANS 115/75 3 PUSH PRESS 115/75 3 CLAPPING PUSH UPS Read more...

Jun 10th, 2013

Comments: 2
Category: CROSSFIT WOD
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WOD 0186 DEADLIFT

WARM UP: 200 M RUN 80 FT WALKING LUNGE 10 BURPEES 3 ROUNDS   SKILLS: DEADLIFT   STRENGTH: TAKE 15 MINUTES TO FIND 1 RM DEADLIFT 80FT FARMER WALK MAX EFFORT WOD: 10 BACK SQUAT 1 1/2 ¬†BODYWEIGHT 15 TOES 2 BAR 20 BACK EXTENSIONS 3 ROUNDS FOR TIME.   COOL DOWN: STATIC STRETCH

Jun 9th, 2013

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Category: CROSSFIT WOD
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WOD 0185 06/07/13

WARM UP: TRAINERS CHOICE   STRENGTH: NARROW GRIP BENCH PRESS 15 MINUTES TO FIND 1 RM DB BENCH PRESS 4X5 HEAVY AS POSSIBLE BAND PRESS DOWNS 3X15   GRIP WOD: 100 HAMMER CURLS ALT 45/25 ROPE CLIMB NO LEGS 3 ASCENTS 200 M PLATE PINCH FARMER WALK 45/25 1 ARM STATIC HANG MAX EFFORT

Jun 6th, 2013

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Category: CROSSFIT WOD
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WOD 0184 BEAR COMPLEX

WARM UP: 400 M RUN 20 REVERSE HYPERS 20 WEIGHTED STEP UPS M-WOD: SQUAT FIX HIP SWING STRENGTH: FRONT BOX SQUAT 9X3 @50% 1 RM + 40% A.R. BANDS/CHAINS GOODMORNINGS 4X5 HEAVY AS POSSIBLE WOD: Bear Complex – 7 sets of the following sequence Power Clean Front Squat Push Press Back Squat Push Press 5 Read more...

Jun 5th, 2013

Comments: 2
Category: CROSSFIT WOD
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WOD 0183 TABATA

WARM UP: ROLL OUT DROM WOD: TABATA ROW (CALORIES) 2 MINUTE REST TABATA BURPEES 2 MINUTE REST TABATA DOUBLE UNDERS 2 MINUTE REST TABATA TOES 2 BAR 2 MINUTE REST 1 MILE RUN FOR TIME.