WOD BLOG

Dec 19th, 2012

Comments: 6
Category: CROSSFIT WOD
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WOD 069 “CINDY”

WARM UP: 12 MINUTE AMRAP 80 FT LUNGE WALK 10 GOODMORNINGS 10 REVERSE HYPERS 10 TOES 2 BAR SKILLS: KIPPING PULL UP/ MUSCLE UP PROGRESSION * 10 MINUTE PRACTICE WOD: “CINDY” AMRAP 20 MINUTES 5 PULL UPS 10 PUSH UPS 15 SQUATS

Dec 17th, 2012

Comments: 7
Category: CROSSFIT WOD
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WOD 068 BACK SQUAT

WARM UP: 800 M RUN 25 THRUSTERS DB 400 M RUN 15 THRUSTERS M-WOD: DYNAMIC STRETCH STRENGTH: BACK SQUAT 50%X8, 60%X5,65%X5,70%X5 WOD: “MEAGAN” 21,15,9 BURPEES KB SWINGS 55/35 DOUBLE UNDERS COOL DOWN: STRETCH ROLL OUT

Dec 14th, 2012

Comments: 7
Category: CROSSFIT WOD
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WOD 067 SHOULDER PRESS

WARM UP: 200 M RUN 15 BACK EXTENSIONS 15 AB MAT SIT UPS 2 ROUNDS NOT TIMED STRENGTH: SHOULDER PRESS 8X50%,5X60%,5X65%,5X70% 4 X 8 SEATED SHOULDER PRESS DB 4 X 8 BENT OVER ROWS BB WOD: 5 ROUNDS FOR TIME 5 DEADLIFTS 275/205 15 PUSH UPS COOL DOWN: 400 M SLED PULL 90LBS

Dec 13th, 2012

Comments: 8
Category: CROSSFIT WOD
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WOD 066

WARM UP: DROM WOD: 1 MILE RUN 300 DOUBLE UNDERS OR 600 REGULARS 50 TOE TO BAR 1000 M ROW 1 MILE RUN FOR TIME. COOL DOWN: STATIC STRETCH

Dec 12th, 2012

Comments: 7
Category: CROSSFIT WOD
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WOD 065 FRONT SQUAT (DELOAD)

WARM UP: 250 M ROW 20 WEIGHTED STEP UPS 10 STRICT PRESS 2 ROUNDS NOT TIMED M-WOD: COUCH STRETCH SQUAT FIX STRENGTH: FRONT SQUAT 8 X 50%, 60%X 5, 65%X 5, 70%X5 WOD: 5 ROUNDS FOR TIME 12 BACK SQUAT 50% 1 RM 80 FT BURPEE BROAD JUMP * POST LOAD AND TIME TO COMMENTS Read more...