WOD BLOG

May 14th, 2013

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Category: CROSSFIT WOD
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WOD 0167 BENCH PRESS

WARM UP : 1000 M ROW 150 DOUBLE UNDERS 25 TOES TO BAR SKILLS: HANDSTAND PRACTICE 5 MINUTES STRENGTH: BENCH PRESS 9X3 @60% 1RM+ 40% A.R. BANDS/CHAINS SKULL CRUSHERS 3X8 RING PUSH UPS 3X MAX WOD: HANG POWER CLEAN 50% BODYWEIGHT PUSH PRESS 50% BODYWEIGHT * DO 1 REP OF EACH MOVEMENT THE FIRST MINUTE, Read more...

May 13th, 2013

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Category: CROSSFIT WOD
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WOD 0166

WARM UP: 200 M RUN 10 SQUATS 10 WEIGHTED STEP UPS 2 ROUNDS M-WOD: SQUAT FIX COUCH STRETCH STRENGTH: BACK SQUAT (BOTTOM START) 1 RM WEIGHTED PULL UP 3 RM TIRE FLIP TABATA 3 INTERVALS MAX DISTANCE 200 M WEIGHTED SLED PULL MAX EFFORT COOL DOWN: 80 FT INCH WORM 80 CRAB WALK MAX PLANK Read more...

May 10th, 2013

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Category: CROSSFIT WOD
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WOD 0165 FLOOR PRESS

WARM UP: 200 M RUN 15 PUSH UPS MAX HANDSTAND HOLD SKILLS: PLANCHE PROGRESSION STRENGTH: FLOOR PRESS 15 MINUTES TO FIND 1 RM WOD: 12,6,3 RING DIPS HANDSTAND PUSH UPS PUSH UPS FOR TIME. COOL DOWN: 50 GHD BENCH PRESS (BARBELL OR DUMBELLS)

May 9th, 2013

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Category: CROSSFIT WOD
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WOD 0164 BOX SQUAT

WARM UP: 80 FT LUNGE WALK 80 FT BEAR CRAWL 10 BOX JUMP 10 BURPEES 2 ROUNDS STRENGTH: BOX SQUATS 12X2 @ 55% 1 RM + 40% A.R. BANDS /CHAINS GRASS DRILLS X 12 BAND SPRINTS X 5 WOD: EMOM 8 MINUTES 3 X CURTIS P @ 50% BODYWEIGHT

May 8th, 2013

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Category: CROSSFIT WOD
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WOD 0163 “MICHEAL”

WARM UP: BURGNER WARM UP MED BALL CLEANS 3X10 SKILLS: SQUAT CLEAN PRACTICE 15 MINUTES WOD: MICHEAL 3 ROUNDS FOR TIME 800 M RUN 50 AB MAT SIT UPS 50 BACK EXTENSIONS Caribbean Steak & Veggies: 1tsp sea salt 2tsp minced garlic 1tsp ground cumin 1tsp minced onion 1tsp oregano leaves 1/2 tsp crushed red Read more...