WOD BLOG

Jan 23rd, 2014

Comments: 4
Category: CROSSFIT WOD
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0346 “13.1″

WARM UP: 800 M RUN DROM THEN : MOBILITY/ ROLL OUT (10 MINS)   WOD: 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 BURPEES 30 SNATCH  75/45 30 BURPEES 30 SNATCH 135/75 20 BURPEES 30 SNATCH 165/100 10 BURPEES SNATCH AS MANY REPS AS POSSIBLE 210/120 Read more...

Jan 22nd, 2014

Comments: 2
Category: CROSSFIT WOD
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0345 “FRAN”

WARM UP: 400 M RUN 10 WALL BALLS 5 SKIN THE CATS 2 ROUNDS   MOBILITY: COUCH STRETCH ROLL OUT   SKILLS: MUSCLE UP PROGRESSION/ PRACTICE (10 MINS)   WOD: “FRAN” 21, 15, 9 THRUSTER 95/65 PULL UPS FOR TIME.   COOL DOWN: GHD SIT UPS 3X15 GLUTE HAM RAISES  3X5  

Jan 21st, 2014

Comments: 4
Category: CROSSFIT WOD
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0344 “13.4″

WARM UP: 6 X 100 M ROW (30 SEC REST) OR  100 DOUBLE UNDERS THEN: ROLL OUT/ MOBILITY ( 10 MINS)   WOD: 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below: 135/95 Clean and jerk, 3 reps 3 Toes-to-bar 135/95 Clean and jerk, 6 reps 6 Toes-to-bar 135/95 Read more...

Jan 20th, 2014

Comments: 3
Category: CROSSFIT WOD
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0343

WARM UP: 800 M RUN 800 M ROW 25 OVERHEAD SQUATS (PVC)   MOBILITY: HIP/ GLUTE  ROLL OUT SQUAT FIX   STRENGTH: CLEAN DEADLIFTS @ 95%  5X3 FRONT SQUAT @ 75% 3X5 GOODMORNING 3X5 (5-10-5) X 3   WOD: 4 ROUNDS FOR TIME 150 M SPRINT 10 DB SNATCH (L/R) 45/25 10 BURPEE  BOX JUMPS Read more...

Jan 17th, 2014

Comments: 1
Category: CROSSFIT WOD
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0342 PARTNER WOD

WARM UP: 80 FT BEAR CRAWL 80 FT SEAL CRAWL 10 STRICT PULL UPS 2 ROUNDS   MOBILITY: SHOULDER FIX/ REHAB   STRENGTH: POWER CLEAN @ 70% 3X5 OVERHEAD SQUAT @ 70% 3X5   WOD: AS A 2 MAN TEAM FOR TIME. 250 WEIGHTED PUSH UPS 45/25 * ONLY ONE PARTNER CAN WORK ALTERNATE AS Read more...