WOD BLOG

Nov 26th, 2013

Comments: 3
Category: CROSSFIT WOD
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306

WARM UP: 50 DOUBLE UNDERS 25 RING PUSH UPS 250 M ROW 2 ROUNDS   SKILLS: KIPPING HANDSTAND PUSH UP PROGRESSION/ PRACTICE (10 MINS)   STRENGTH: PUSH PRESS  3X3 @ 80%, 3X3 @ 85%, 3X1 @90%   WOD: 15 MINUTE AMRAP 10 HAND RELEASE PUSH UPS 10 POWER CLEANS 135/95 10 TOES TO BAR   Read more...

Nov 25th, 2013

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Category: CROSSFIT WOD
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0305 “FRONT SQUAT”

WARM UP: 400 M RUN 10 WEIGHTED STEP UPS  (L/R) 10 BURPEE BOX JUMPS 2 ROUNDS   M-WOD: SQUAT FIX/ ROLL OUT FRONT RACK FIX   STRENGTH: FRONT SQUAT NEGATIVES  @ 80% 3X3, 85% 3X3, 90% 3X1 *2 SECOND PAUSE AT THE BOTTOM OF EACH REP   WOD: 5 ROUNDS FOR TIME 80 FT OVERHEAD Read more...

Nov 22nd, 2013

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Category: CROSSFIT WOD
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0304 “BAD KARMA”

WARM UP: 200 DOUBLE UNDERS 25 RING PUSH UPS   M-WOD: ROLL OUT SHOULDER/OVERHEAD FIX   SKILLS: SPLIT JERK PROGRESSIONS   STRENGTH: TAKE 10 MINS TO ESTABLISH A 5 RM SPLIT JERK   WOD: HERO WOD  “BAD KARMA” 50 Barbell Curls (45/25)  / 10 Kettlebell Swings  (53/35) 40 Barbell Curls/ 20 Kettlebell Swings 30 Barbell Read more...

Nov 21st, 2013

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Category: CROSSFIT WOD
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0303

WARM UP: ROLL OUT HIP GLUTE ACTIVATION DRILLS SQUAT FIX   STRENGTH: FRONT SQUAT 12X2 @ 50% + 40% (BANDS/CHAINS) 80 FT BURPEE BROAD JUMP X 2   WOD: EMOM FOR MAX ROUNDS 1 HANG POWER SNATCH 95/65 4 WEIGHTED JUMP LUNGES 25/15 * ADD 1 HANG POWER SNATCH EVERY MINUTE.   COOL DOWN: 25 Read more...

Nov 20th, 2013

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Category: CROSSFIT WOD
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0302

WARM UP: DROM ROLL OUT (5 MINS)   CONDITIONING: 1 MILE RUN FOR TIME   SKILLS: L-SIT PROGRESSION/ PRACTICE   WOD: 3 ROUNDS FOR TIME 80 FT INCH WORM 80 FT SEAL CRAWL 15 GHD SIT UPS 15 TOES TO BAR   COOL DOWN: STATIC STRETCH