WOD BLOG

Sep 20th, 2013

Comments: 3
Category: CROSSFIT WOD
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WOD 0259 “OVERHEAD SQUAT”

WARM UP: 200 M RUN 15 OVERHEAD SQUATS PVC/15 3 ROUNDS MOBILITY: OVERHEAD/SQUAT FIX STRENGTH: OVERHEAD SQUAT 2 SETS 50% X 8, 80% X 3, 85%X3, 90% X AMRAP SLED DRIVE 160 FT X 4 HEAVY AS POSSIBLE TURKISH GET UP 3X3 L/R (HEAVY AS POSSIBLE) WOD: SUICIDE X 3 * REST AS NEEDED BETWEEN Read more...

Sep 19th, 2013

Comments: 3
Category: CROSSFIT WOD
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WOD 0258

WARM UP: DROM MOBILITY DRILLS/ ROLLOUT WOD: 1 MILE RUN 50 TOES TO BAR 1 MILE RUN 50 GHD SIT UPS FOR TIME COOL DOWN: STATIC STRETCH

Sep 18th, 2013

Comments: 2
Category: CROSSFIT WOD
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WOD 0257 “BENCH PRESS”

WARM UP: MEDICINE BALL THROWING DRILLS 4 X 10 STRENGTH: BENCH PRESS 2 SETS 50%X8, 80% X 3, 85% X 3, 90% X AMRAP NARROW GRIP BENCH PRESS 4X5 (HEAVY AS POSSIBLE) WOD: 10 MIN AMRAP 10 PUSH UPS 10 RING DIPS 80 FT BEAR CRAWL COOL DOWN: 1000 M ROW

Sep 17th, 2013

Comments: 1
Category: CROSSFIT WOD
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WOD 0256

WARM UP: 800 M RUN OR ROW 25 PUSH UPS 25 SIT UPS M-WOD : SHOULDER MOBILITY SKILLS: BAR MUSCLE UP HANG POWER SNATCH WOD: 3 ROUNDS FOR TIME 15 HANG POWER SNATCH 95/65 15 BAR MUSCLE UPS COOL DOWN: L-SIT (3 X MAX)

Sep 16th, 2013

Comments: 2
Category: CROSSFIT WOD
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WOD 0255 “BACK SQUAT”

WARM UP: HIP MOBILITY DRILLS SKILLS: BAR MUSCLE UP / KIPPING PULL UP PROGRESSIONS STRENGTH: BACK SQUAT 2 SETS 50%X8, 80% X 3, 85% X 3, 90% X AMRAP SPLIT SQUAT 3X5 (L/R) WOD: 4 ROUNDS REST 2 MINUTES BETWEEN ROUNDS 1 MIN MAX BACK SQUAT 155/115 1 MIN MAX BOX JUMPS 24/20 * SCORE Read more...