WOD BLOG

Aug 29th, 2013

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Category: CROSSFIT WOD
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WOD 0243

WARM UP: DROM HIP/QUAD ROLL OUT HIP/QUAD MOBILITY WOD: 15 MIN AMRAP RUN MAX DISTANCE *REST 5 MINUTES 10 MIN AMRAP ROW MAX DISTANCE COOL DOWN: STATIC STRETCH

Aug 28th, 2013

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Category: CROSSFIT WOD
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WOD 0242

WARM UP: 80 FT INCH WORM 20 REVERSE HYPERS 20 FLUTTER KICKS (4 COUNT) 2 ROUNDS SKILLS: HANDSTAND WALK PRACTICE WOD: “Daxon” 5 rounds Run 200m 20x Pull-ups 20x Hand release push-ups 30x Sit-ups 30x Squats FOR TIME. COOL DOWN: STATIC STRETCH

Aug 27th, 2013

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Category: CROSSFIT WOD
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WOD 0241

WARM UP: 800 M RUN M-W0D: SHOULDER/ANKLE MOBILITY SKILLS: L-SIT PROGRESSION WOD: 15 MINUTE AMRAP 20 BENCH PRESS (3/4 BODY WEIGHT) 10 KB SWINGS 55/35 20 BOX JUMPS 24/20 COOL DOWN: 800 M RUN 25 GHD SIT UPS

Aug 26th, 2013

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Category: CROSSFIT WOD
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WOD 0240 “DELOAD WEEK”

WARM UP: 500 M ROW OR 50 DOUBLE UNDERS 15 TOES TO BAR 3 ROUNDS M-WOD: HIP/SQUAT MOBILITY SKILLS: FRONT/ BACK LEVER WOD: 4 ROUNDS FOR TIME: 20 BACK SQUAT 45/25 20 PUSH PRESS 45/25 20 GOODMORNINGS 45/25 400 M RUN COOL DOWN: STATIC STRETCH

Aug 23rd, 2013

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Category: CROSSFIT WOD
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WOD 0239 “PARTNER WOD”

WARM UP: DROM SHOULDER MOBILITY WOD: 3000 M ROW AS A 2 MAN TEAM * WHILE 1 PARTNER IS ROWING THE OTHER IS DOING A 200 M OVERHEAD PLATE CARRY 45/25 300 DOUBLE UNDERS * WHILE 1 PARTNER IS JUMPING ROPE THE OTHER IS DOING A 200 M RUN CARRYING A PLATE 45/25 FOR TIME. Read more...