WOD BLOG

Sep 13th, 2013

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Category: CROSSFIT WOD
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WOD 0254 “DEADLIFT”

WARM UP: DROM MOBILITY STRENGTH: DEADLIFT 2 SETS 50%X8, 80% X 3, 85% X 3, 90% X AMRAP STRAIGHT LEG DEADLIFT 4 X 6 (HEAVY BUT PERFECT TECHNIQUE) GRIP PULL UP 4 X MAX GLUTE HAM RAISES 3 X MAX WOD: TEAM WOD AS A 2 MAN TEAM: BAR MAY NOT BE SET DOWN FOR Read more...

Sep 12th, 2013

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Category: CROSSFIT WOD
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WOD 0253

WARM UP: 1 MILE RUN FOR TIME M-WOD: COUCH STRETCH SKILLS: DB HANG CLEANS DB SNATCH WOD: 3 MINUTE AMRAP 6 DB HANG CLEANS 50/25 6 CLAPPING PUSH UPS 3 MINUTE REST 3 MINUTE AMRAP 6 DB SNATCH (L/R) 50/25 6 JUMP LUNGES 50/25 3 MINUTE REST 3 MINUTE AMRAP 6 BURPEES 6 TOES TO Read more...

Sep 11th, 2013

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Category: CROSSFIT WOD
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WOD 0252 “SHOULDER PRESS”

WARM UP: 1000 M ROW OR 250 DOUBLE UNDERS M-WOD: SHOULDER/ OVERHEAD MOBILITY STRENGTH: STRICT SHOULDER PRESS 2 SETS 50%X10, 75% X 5, 80% X 5, 85% X AMRAP DB/KB PRESS 3X8 (HEAVY AS POSSIBLE) BAND PULLS 3X20 WOD: AMRAP 12 MINUTES 20 KB SWINGS 55/35 15 KB HIGH PULLS 10 HANDSTAND PUSH UPS COOL Read more...

Sep 10th, 2013

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Category: CROSSFIT WOD
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WOD 0251

WARM UP : 200 M RUN 25 BACK EXTENSIONS 200 M RUN 25 REVERSE HYPERS 200 M RUN SKILLS: BAR MUSCLE UP PROGRESSION/ PRACTICE WOD: “FIGHT GONE WORSE” 3 ROUNDS OF CHEST TO BAR PULL UPS DB THRUSTERS 45/25 OVER THE BOX JUMPS 24/20 HANG POWER SNATCH 75/45 SLEDGE HAMMER HITS **In this workout you Read more...

Sep 9th, 2013

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Category: CROSSFIT WOD
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WOD 0250 (WEEK 2 OF 8)

WARM UP: 80 FT BEAR CRAWL 10 OVERHEAD SQUATS (PVC) 3 ROUNDS M-WOD: LOWER BODY SQUAT FIX STRENGTH: OVERHEAD SQUAT 2 SETS 50%X10, 75% X 5, 80% X 5, 85% X AMRAP BULGARIAN SPLIT SQUAT 3X5 HEAVY AS POSSIBLE GOODMORNINGS 3X8 HEAVY AS POSSIBLE WOD: 3 ROUNDS FOR TIME 10 OVERHEAD SQUATS 95/65 400 M Read more...