WOD BLOG

Oct 4th, 2013

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Category: CROSSFIT WOD
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WOD 0269

WARM UP: BAND PULLS M-WOD: SHOULDER MOBILITY DRILLS ROLL OUT STRENGTH: SHOULDER PRESS warm-up2 SETS 50%X8, 75% X 5, 85% X 3, 95% X AMRAP TABATA PUSH PRESS / SUMO DEADLIFT HIGH PULLS @ 50% (SHOULDER PRESS) TABATA CURLS 45/15 WOD: “TEAM GPP” *AS A 2 MAN TEAM 200 M OVERHEAD CARRY 45/25 200 M Read more...

Oct 3rd, 2013

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Category: CROSSFIT WOD
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WOD 0268 “MICHEAL”

WARM UP: DROM BAR MUSCLE UP PRACTICE/ PROGRESSION (10 MINUTES) M-WOD: ROLL OUT HAMSTRING STRETCH WOD: “MICHEAL” 3 rounds, for time: * Run 800 meters * 50 Back Extensions * 50 Sit-ups COOL DOWN: 80 FT SEAL CRAWL X 3

Oct 2nd, 2013

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Category: CROSSFIT WOD
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WOD 0267 “OVERHEAD SQUAT”

WARM UP: 800 M RUN 50 DOUBLE UNDERS M-WOD: OVERHEAD SQUAT FIX ROLL OUT STRENGTH: OHS 50% X 8 X 2, 75% X 5, 85% X 3, 95% X AMRAP WOD: “Nancy” 5 Rounds: -400m Run -15 Overhead Squats 95#/65# COOL DOWN: STATIC STRETCH

Oct 1st, 2013

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Category: CROSSFIT WOD
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WOD 0266

WARM UP: 500 M ROW X 2 (1 MINUTE REST) SPEED / REACTION DRILLS X 6 SKILLS: DB HANG CLEAN DB SNATCH WOD: 5 MINUTE AMRAP 7 DB HANG CLEANS 45/25 7 DB SNATCH (L/R) 45/25 7 BURPEE BOX JUMP 30/24 REST 5 MINUTES AND REPEAT 5 MIN AMRAP FOR TOTAL REPS. COOL DOWN: WEIGHTED Read more...

Sep 30th, 2013

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Category: CROSSFIT WOD
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WOD 0265 “BENCH PRESS”

WARM UP: 800 M RUN 25 PUSH UPS 25 BACK EXTENSIONS STRENGTH: BENCH PRESS warm-up2 SETS 50%X8, 75% X 5, 85% X 3, 95% X AMRAP DB BENCH PRESS 3X5 WOD: “Lynne” Five rounds for max reps of: Body weight bench press Pull-ups * POST TOTAL REPS FOR BOTH EXERCISES/ 20 MIN CUTOFF. COOL DOWN: Read more...