WOD BLOG

Sep 11th, 2013

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Category: CROSSFIT WOD
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WOD 0252 “SHOULDER PRESS”

WARM UP: 1000 M ROW OR 250 DOUBLE UNDERS M-WOD: SHOULDER/ OVERHEAD MOBILITY STRENGTH: STRICT SHOULDER PRESS 2 SETS 50%X10, 75% X 5, 80% X 5, 85% X AMRAP DB/KB PRESS 3X8 (HEAVY AS POSSIBLE) BAND PULLS 3X20 WOD: AMRAP 12 MINUTES 20 KB SWINGS 55/35 15 KB HIGH PULLS 10 HANDSTAND PUSH UPS COOL Read more...

Sep 10th, 2013

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Category: CROSSFIT WOD
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WOD 0251

WARM UP : 200 M RUN 25 BACK EXTENSIONS 200 M RUN 25 REVERSE HYPERS 200 M RUN SKILLS: BAR MUSCLE UP PROGRESSION/ PRACTICE WOD: “FIGHT GONE WORSE” 3 ROUNDS OF CHEST TO BAR PULL UPS DB THRUSTERS 45/25 OVER THE BOX JUMPS 24/20 HANG POWER SNATCH 75/45 SLEDGE HAMMER HITS **In this workout you Read more...

Sep 9th, 2013

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Category: CROSSFIT WOD
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WOD 0250 (WEEK 2 OF 8)

WARM UP: 80 FT BEAR CRAWL 10 OVERHEAD SQUATS (PVC) 3 ROUNDS M-WOD: LOWER BODY SQUAT FIX STRENGTH: OVERHEAD SQUAT 2 SETS 50%X10, 75% X 5, 80% X 5, 85% X AMRAP BULGARIAN SPLIT SQUAT 3X5 HEAVY AS POSSIBLE GOODMORNINGS 3X8 HEAVY AS POSSIBLE WOD: 3 ROUNDS FOR TIME 10 OVERHEAD SQUATS 95/65 400 M Read more...

Sep 6th, 2013

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Category: CROSSFIT WOD
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WOD 0249 “BENCH PRESS”

WARM UP: M-WOD: UPPER BODY/ SHOULDER STRENGTH: BENCH PRESS 2 SETS 50%X10, 75% X 5, 80% X 5, 85% X AMRAP DB INCLINE PRESS 4X8 HEAVY AS POSSIBLE DIPS 3 X MAX GRIP WOD: DOG BONE MAX PULL UP 2 MIN REST BLACK BALL MAX PULLS UPS 2 MIN REST GI SLEEVES MAX PULL UPS Read more...

Sep 5th, 2013

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Category: CROSSFIT WOD
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WOD 0248 “ANNIE”

WARM UP: ROW 100 M X 6 (30 SECOND REST) SKILLS: MUSCLE UP PROGRESSION/ PRACTICE WOD: “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups COOL DOWN: 800 M RUN STATIC STRETCH