WOD BLOG

Mar 28th, 2013

Comments: 6
Category: CROSSFIT WOD
Read More

WOD 0134 “GRIFF”

WARM UP: 10 LATERAL THROWS L/R 10 BALL SLAMS 10 MED BALL BURPEES SPEED/AGILITY: MOBILITY DRILLS X 4 AGILITY SPRINTS X 16 STRENGTH: YES/NO X 100 CLEAN PULLS 4 X 5 HEAVY AS POSSIBLE JUMP SHRUGS 4 X 5 HEAVY AS POSSIBLE WOD: “GRIFF” 800 M RUN FORWARD 400 M RUN BACKWARDS 2 ROUNDS FOR Read more...

Mar 27th, 2013

Comments: 5
Category: CROSSFIT WOD
Read More

WOD 0133 “SUMO DEADLIFT”

WARM UP: 200 M BACKWARDS RUN 10 WALL BALLS 10 BURPEES 2 ROUNDS SKILLS: PISTOL PROGRESSION SUMO DEADLIFT STRENGTH: TAKE 15 MINUTES TO FIND 1 RM SUMO DEADLIFT WOD: 2000 M ROW FOR TIME

Mar 26th, 2013

Comments: 5
Category: CROSSFIT WOD
Read More

WOD 0132

WARM UP: 100 M ROW X 6 (30 SECOND REST) 250 DOUBLE UNDERS OR 500 REGULAR SKILLS: PLANCHE/ LEVER PROGRESSIONS AGILITY: SUICIDE X 2 WOD: 5 KB SWING L/R 53/35 5 KB CLEANS L/R 53/35 5 KB SNATCH LR 53/35 5 STRICT PULL UPS 800 M RUN 4 ROUNDS FOR TIME COOL DOWN: STATIC STRETCH

Mar 25th, 2013

Comments: 6
Category: CROSSFIT WOD
Read More

WOD 0131 SPLIT JERK

WARM UP: 200 M RUN 15 OVERHEAD SQUATS (PVC) 15 REVERSE HYPERS HANDSTAND HOLD 2 ROUNDS SKILLS: SPLIT JERK STRENGTH: SPLIT JERK 50%X8, 50%X8, 80%X3,85%X3, 90%X AMRAP WOD: AMRAP 12 MINUTES 10 CLEAN AND JERK 135/85 10 DIPS 10 BURPEE BROAD JUMPS

Mar 22nd, 2013

Comments: 1
Category: CROSSFIT WOD
Read More

WOD 0130 “THRUSTER”

WARM UP: 1 MILE RUN FOR TIME 10 TURKISH SIT UPS L/R M-WOD: COUCH STRETCH STRENGTH: THRUSTERS 50%X8, 50%X8, 80%X3, 85%X3, 90%X AMRAP WOD: TEAM WOD 2-4 100 OVERHEAD SQUATS 45/25 100 BURPEES 100 PULL UPS COMPLETE ALL 300 REPS AS A TEAM AS FAST AS POSSIBLE. COOL DOWN: 500 M ROW FOR TIME.