WOD BLOG

Feb 18th, 2013

Comments: 6
Category: CROSSFIT WOD
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WOD 0106 DELOAD DAY 1

WARM UP: ROLL OUT 5 MIN DOUBLE UNDER PRACTICE 5 MIN KIPPING PULL UP/ MUSCLE UP PRACTICE M-WOD: OVERHEAD SQUAT/ SNATCH FIX WOD: 5 RNDS FOR TIME 800 M RUN OR 400 M RUN 10 PUSH UPS 25 DEADLIFTS @ 30% 1 RM COOL DOWN: STATIC STRETCH

Feb 18th, 2013

Comments: 0
Category: Training Programs
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DELOAD WEEK AT LAST!!

OK people we just finished our first 6 week strength phase of the new year and we did two 3 week strength phases back to back following the westside conjugate method. We made some huge improvements in our front squats, bench press and handstand push ups. I’m really happy with the improvements we have been Read more...

Feb 15th, 2013

Comments: 3
Category: CROSSFIT WOD
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WOD 0105 RACK PRESS

WARM UP: 3 ROUNDS 80 FT BEAR CRAWL 80 FT CRAB WALK 80 FT INCH WORM 80 FT WHEELBARROW STRENGTH: TAKE 10 MINUTES TO FIND 1 RM RACK PRESS TAKE 10 MINUTES TO FIND 1 RM WEIGHTED DIPS HANDSTAND PUSH UPS 2X MAX WOD: 5 MIN AMRAP 7 BOX JUMPS 24/20 7 CTB PULL UPS Read more...

Feb 14th, 2013

Comments: 7
Category: CROSSFIT WOD
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WOD 0104 FRONT SQUAT

WARM UP: 200 M RUN 50 YES/NO 10 STRICT TOES TO BAR 3 ROUNDS SKILLS: NECK BRIDGE STRENGTH: FRONT SQUAT 12X2 @65% 1RM + BANDS CHAINS 40% STANDING BROAD JUMP 4 X MAX EFFORT * SCORE BEST JUMP DURABILITY: JUMP SQUATS 45/15 1 MINUTES MAX EFFORT 30 SECOND REST JUMP LUNGES 25/15 1 MINUTE MAX Read more...

Feb 13th, 2013

Comments: 3
Category: CROSSFIT WOD
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WOD 0103 POWER SNATCH

WARM UP: 200 DOUBLE UNDERS OR 400 REGULAR PLANK HOLD 3X MAX L-SIT 3X MAX HANDSTAND HOLD 3X MAX SKILLS: BURGNER WARM UP POWER SNATCH STRENGTH: EMOM 12 MINUTES 4 POWER SNATCH 95/65 4 STRICT PULL UPS COOL DOWN: SLED SUICIDES X 1