WOD BLOG

Oct 11th, 2013

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Category: CROSSFIT WOD
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WOD 0274 “BENCH PRESS”

WARM UP: 80 FT SLED CRAWL 80 FT LATERAL BEAR CRAWL 2 ROUNDS M-WOD: SHOULDER DROM STRENGTH: TAKE 15 MINUTES TO ESTABLISH A 1 RM BENCH PRESS RING DIPS MAX EFFORT WOD: AS A 2 MAN TEAM 100 HANG POWER CLEAN TO PUSH PRESS 135/95 * 1 PARTNER WORKS ALT AS NEEDED. BAR CANNOT BE Read more...

Oct 10th, 2013

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Category: CROSSFIT WOD
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WOD 0273

WARM UP: 80 FT CRAB WALK 15 GHD SIT UPS 15 GOODMORNINGS 2 ROUNDS SKILLS: BAR MUSCLE UP PROGRESSION WOD: TABATA BURPEES 200 M RUN TABATA AIR SQUATS 200 M RUN TABATA MOUNTAIN CLIMBERS 200 M RUN TABATA TOES TO BAR 200 M RUN * SCORE TOTAL REPS FOR EACH TABATA COOL DOWN: ROLL OUT Read more...

Oct 9th, 2013

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Category: CROSSFIT WOD
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WOD 0272

WARM UP: 200 M RUN 80 FT LUNGE WALK 10 BURPEES 2 ROUNDS M-WOD: COUCH STRETCH/ SQUAT FIX HIP MOBILITY DRILLS STRENGTH: BOX JUMPS @ 90% MAX HEIGHT 4X5 KNEELING JUMPS 3X5 WOD: EMOM FOR MAX ROUNDS 1 SQUAT CLEAN 95/65 6 WEIGHTED STEP UPS (ALT) 45/25 * EVERY MINUTE ADD 1 REP TO THE Read more...

Oct 8th, 2013

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Category: CROSSFIT WOD
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W0D 0271

WARM UP: 50 DOUBLE UNDERS MAX HANDSTAND HOLD 2 ROUNDS SKILLS: HANDSTAND WALK PROGRESSION WOD: 12 MINUTE AMRAP 1 KB SWING 53/35 1 KB CLEAN 1 KB SNATCH 1 REVERSE TURKISH GET UP * ALTERNATE HANDS AFTER EACH ROUND. COOL DOWN: 25 TOES TO BAR 80 FT SEAL CRAWL 80 FT INCH WORM

Oct 7th, 2013

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Category: CROSSFIT WOD
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WOD 0270 “DEADLIFT”

WARM UP: 200 M RUN 20 REVERSE HYPERS 20 GOODMORNING (15/PVC) M-WOD: HAMSTRING/ ROLL OUT STRENGTH: TAKE 15 MINUTES TO FIND 1 RM DEADLIFT 80 FT FARMER WALK X 4 HEAVY AS POSSIBLE (REST AS NEEDED) WOD: 1 MINUTE MAX EFFORT DEADLIFT (BW) REST 1 MINUTE 1 MINUTE MAX EFFORT HANG POWER CLEANS (BW) REST Read more...