WOD BLOG

Oct 31st, 2013

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Category: CROSSFIT WOD
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WOD 0288

WARM UP: 800 M RUN 50 MOUNTAIN CLIMBERS (SINGLE COUNT) 50 FLUTTER KICKS (SINGLE COUNT)   MOBILITY: HIP GLUTE ROLL OUT / SQUAT FIX (10 MINS)   STRENGTH: HIGH BAR BACK SQUATS 12X2 @ 50% 1RM + 40% A.R (BANDS CHAINS)   WOD: 4 ROUNDS FOR TIME 10 POWER CLEANS 135/95 20 TOES TO BAR Read more...

Oct 30th, 2013

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Category: CROSSFIT WOD
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WOD 0287

WARM UP: BURGNER WARM UP SNATCH PROGRESSION   SKILLS: SNATCH/ POWER SNATCH  PRACTICE 15 MINUTES   WOD: “AMANDA” 9-7-5 Ring Muscle Ups Squat Snatch (135/95) (115/75) (95/65) (75/55) *Muscle Up sub. will be 1 C2B Pull Up & 1 Ring Dip   COOL DOWN: STATIC STRETCH

Oct 29th, 2013

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Category: CROSSFIT WOD
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WOD 0286

WARM UP: 80 FT SEAL CRAWL 15 PUSH UPS 80 FT BEAR CRAWL 15 PUSH UPS   SKILLS: PARTNER MED BALL THROWS 4 X 10   STRENGTH: BENCH PRESS 9X3 @50% 1 RM+40% A.R. (BANDS OR CHAINS) PLYO PUSH UPS  4X15   WOD: TABATA  HANG POWER CLEANS + PUSH PRESS (115/75)   COOL DOWN: 160 Read more...

Oct 28th, 2013

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Category: CROSSFIT WOD
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WOD 0285″BACK SQUAT”

WARM UP: 800 M RUN 20 AIR SQUATS   M-WOD: HIP/GLUTE MOBILITY DRILLS SQUAT FIX   STRENGTH: HIGH BAR BACK SQUAT FIND 1 RM (15 MINS) STANDING BROAD JUMP X 4 MAX DISTANCE   WOD: EMOM FOR MAX ROUNDS 2 HB BACK SQUAT @ 70% 5 BURPEES * EVERY MINUTE  ADD 1 REP TO BACK Read more...

Oct 28th, 2013

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Category: News
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New strength phase starting this week.

We are starting a new 9 week strength phase today.This phase will follow the westside barbell conjugate method and will be broken down in 3 week waves. Monday /Fridays will be max effort days we will go heavy on those 2 days. Tuesday/thursday will be dynamic effort speed days in which bands and chains and Read more...