WOD BLOG

Dec 26th, 2013

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Category: CROSSFIT WOD
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0327

WARM UP: 200 M RUN 15 WALL BALLS 2 ROUNDS   MOBILITY: ROLL OUT SQUAT FIX   SKILLS: MUSCLE UP PROGRESSION/ PRACTICE (10 MINS)   STRENGTH: EMOM 8 MINUTES  @ 3/4 BODYWEIGHT 3 CLEAN DEADLIFTS 3 HANG HIGH PULLS 3 HANG POWER CLEANS   WOD: 4 ROUNDS FORM TIME 400 M RUN 10 OHS 95/65 Read more...

Dec 24th, 2013

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Category: CROSSFIT WOD
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0325

WARM UP: 50 DOUBLE UNDERS 20 TOES TO BAR 2 ROUNDS   MOBILITY: SHOULDER FIX (10 MINS)   STRENGTH: PUSH PRESS 5X3 (HEAVY AS POSSIBLE) 2 MIN AMRAP HANDSTAND PUSH UPS REST 2 MINS 2 MINUTE AMRAP PUSH UPS   WOD: 4 ROUNDS FOR TIME 160 FT LATERAL BEAR CRAWL 3 WALL WALKS   COOL Read more...

Dec 23rd, 2013

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Category: CROSSFIT WOD
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0324 “DEADLIFT”

WARM UP: 400 M RUN 10 BURPEES 10 KB HIGH PULLS 2 ROUNDS   MOBILITY: HIP/GLUTE ACTIVATION DRILLS COUCH STRETCH   STRENGTH: TAKE 15 MINUTES TO ESTABLISH A 1 RM DEADLIFT HIGH BAR BACK SQUAT   15 SECOND MAX REPS/ REST 30 SECONDS. ( 4 ROUNDS FOR MAX REPS WITH A RUNNING CLOCK) 135/95 80 Read more...

Dec 20th, 2013

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Category: CROSSFIT WOD
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0323 “PARTNER WOD”

WARM UP: 800 M RUN 10 TURKISH SIT UPS L/R 25 AB MAT SIT UPS   MOBILITY: ROLL OUT SHOULDER REHAB   WOD:  AS A 2 MAN TEAM 5 ROUNDS FOR TIME 20 PUSH PRESS 95/65 20 DB HAMMER CURLS 45/25 20 PUSH UPS *EVERY MINUTE ON THEM MINUTE EACH TEAM MUST COMPLETE  A 80 Read more...