WOD BLOG

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...

Dec 11th, 2012

Comments: 7
Category: CROSSFIT WOD
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WOD 064 “MARY”

WARM UP: 800 M RUN 80 FT CRAB WALK 80 FT INCH WORM 30 GOODMORNINGS 20 REVERSE BAND CRUNCH 10 GLUTE HAM RAISES SKILLS: RING DIP/DIP WOD: “MARY” AMRAP 20 MINS 5 HANDSTAND PUSH UPS 10 1 LEG SQUATS ALT 15 PULL UPS COOL DOWN: STATIC STRETCH

Dec 10th, 2012

Comments: 8
Category: CROSSFIT WOD
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WOD 063 POWER CLEAN (DELOAD)

WARM UP: 200 M RUN 15 PUSH UPS 15 SQUATS 3 ROUNDS NOT TIMED SKILLS: BURGNER WARM UP POWER CLEAN STRENGTH: POWER CLEANS 50% X 8, 60%X5,65%X5,70%X5 TABATA GROUND TO OVERHEAD 50% 1 RM POWER CLEANS. * SCORE TOTAL REPS WOD: “HELEN” 3 ROUNDS FOR TIME 400 M RUN 12 PULL UPS 21 KB SWINGS Read more...