WOD BLOG

Jan 16th, 2014

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Category: CROSSFIT WOD
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0341 “11.1″

WARM UP: 800 M RUN THEN: ROLL/ MOBILIZE (10 MINS)   WOD: 11.1 10 MINUTE AMRAP 30 DOUBLE UNDERS 15 POWER SNATCH   STRENGTH: BACK SQUAT @75% 5X5 PUSH PRESS @ 75% 5X5   COOL DOWN: STRETCH/ ROLL OUT

Jan 15th, 2014

Comments: 2
Category: CROSSFIT WOD
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0340

WARM UP: 40 FT INCH WORM 40 FT CRAB WALK 5 RING DIPS 5 SKIN THE CATS 2 ROUNDS   SKILLS: FRONT/ BACK LEVER PROGRESSION/PRACTICE  (10 MINS)     WOD: 5 ROUNDS FOR TIME 10 BURPEES 10 HANDSTAND PUSH UPS REST 2 MINUTES RUN 1 MILE FOR TIME   COOL DOWN: STRETCH/ ROLL OUT

Jan 14th, 2014

Comments: 2
Category: CROSSFIT WOD
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0339 “13.3″

WARM UP: 250 M ROW 10 BURPEES 80 FT LUNGE WALK 2 ROUNDS THEN: HIP/SHOULDER MOBILITY (10 MINS)   WOD: 13.3 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls  20/14 90 Double-unders 30 Muscle-ups   STRENGTH: CLEAN + JERK  3X3 @ 70% (OF JERK), 3X3 @ 80% BACK Read more...

Jan 13th, 2014

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Category: CROSSFIT WOD
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0338 “SPRINTS”

WARM UP: BARBELL WARM UP (15 MINS)   STRENGTH: SNATCH HIGH PULL @ 70% 5X3 POWER SNATCH @ 70%  5X3 SNATCH PUSH PRESS + OVERHEAD SQUAT @ 70% 5X5   WOD: “SPRINTS” 400 M RUN FOR TIME REST 1 MINUTE 200 M SPRINT FOR TIME REST 1 MINUTE 100 M SPRINT FOR TIME REST 1 Read more...

Jan 10th, 2014

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Category: CROSSFIT WOD
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0337 “PARTNER WOD”

WARM UP: 200 M RUN MED BALL ROTATIONAL THROW 4X10 (L/R) 20 OVERHEAD SQUATS   MOBILITY: SHOULDER FIX FRONT RACK FIX   SKILLS: HANDSTAND WALK PRACTICE (10 MINS)   WOD: AS A 2 MAN TEAM 4000 M ROW FARMER WALK 200 M 150/100 DT 5 rounds 12x Deadlift  155/115 9x Hang power clean 6x Push Read more...