WOD BLOG

Oct 25th, 2013

Comments: 2
Category: CROSSFIT WOD
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WOD 0284

WARM UP: 800 M RUN   M-WOD: HIP MOBILITY DRILLS SQUAT FIX/ ROLL OUT   WOD: Max effort Row 1600m Rest 2 minutes Max effort Run 800m Rest 2 minutes DOUBLE UNDERS X 400 FOR TIME.   COOL DOWN: 10 MIN AMRAP TEAM SLED PULL RELAY 90/45    

Oct 24th, 2013

Comments: 2
Category: CROSSFIT WOD
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WOD 0283

WARM UP: DROM SHOULDER MOBILITY   SKILLS: HANDSTAND WALK PROGRESSION/PRACTICE   WOD: BENCH PRESS MAX REPS UNBROKEN 45/25 REST 1 MIN BENT OVER ROW MAX REPS UNBROKEN 45/25 REST 1 MIN STANDING SHOULDER PRESS MAX REPS UNBROKEN 45/25 REST 1 MIN UPRIGHT ROW MAX REPS UNBROKEN 45/25 REST 1 MIN BARBELL CURLS MAX REPS UNBROKEN  Read more...

Oct 23rd, 2013

Comments: 4
Category: CROSSFIT WOD
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WOD 0282 “RANDY”

WARM UP: BURGNER WARM UP SNATCH PROGRESSION   SKILLS: 15 MINUTE SNATCH/ POWER SNATCH PRACTICE   WOD: “RANDY” 75 POWER SNATCHES  75/45 FOR TIME.   SPEED: STANDING BROAD JUMP X 3 MAX EFFORT 5-10-5 X 3   COOL DOWN: MOBILITY/ ROLL OUT

Oct 22nd, 2013

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Category: CROSSFIT WOD
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WOD 0281

WARM UP: 80 FT INCH WORM 15 TOES TO BAR 15 GHD SIT UPS 2 ROUNDS   M-WOD: CALF/ ANKLE MOBILITY   WOD: 5 K  RUN OR ROW FOR TIME.   COOL DOWN: STATIC STRETCH

Oct 21st, 2013

Comments: 2
Category: CROSSFIT WOD
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WOD 0280 “DELOAD WEEK”

WARM UP: GRASS DRILLS ROLL OUT   SKILLS: RING MUSCLE UP PROGRESSION   WOD: 4 ROUNDS FOR TIME: 20 BACK SQUAT 45/15 20 PUSH PRESS 45/15 20 GOODMORNINGS 45/15 400 M RUN * COMPARE TO WOD # 240. COOL DOWN: STATIC STRETCH