WOD BLOG

Jul 28th, 2013

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Category: CROSSFIT WOD
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WOD 0220 MON JULY 29TH (WEEK 3 OF 5)

WARM UP: 800 M RUN 25 TOES 2 BAR 25 PUSH UPS SKILLS: BURGNER WARM UP SQUAT FIX STRENGTH: BACK SQUAT @ 70% 2,2,2,2,2 SNATCH TAKE 15 MINUTES TO ESTABLISH A 1 RM CLEAN & JERK TAKE 15 MINUTES TO ESTABLISH A 1 RM CLEAN DEADLIFT @ 100% 5,5,5 COOL DOWN: 800 M RUN 25 Read more...

Jul 25th, 2013

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Category: CROSSFIT WOD
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WOD 0219 ” FRIDAY JULY 26TH”

WARM UP: 80 FT WALKING LUNGE 10 BOX JUMPS 3 ROUNDS M-WOD: COUCH STRETCH STRENGTH: POWER CLEAN+ PUSH PRESS @ 75% (OF PP)2,2,2, 80% 2,2 HEAVING SNATCH BALANCE @70% (OF SNATCH) 3,3,3, 80% 3,3 CLEAN PULL @ 95% (OF CLEAN) 3,3,3,3,3 WOD: AMRAP 12 MINUTES 5 HANDSTAND PUSH UPS 10 BENCH PRESS (BW) 15 KB Read more...

Jul 25th, 2013

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Category: CROSSFIT WOD
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WOD 0218 “THURSDAY JULY 25TH”

WARM UP: 800 M RUN 25 AB MAT SIT UPS SKILLS: BURGNER WARM UP STRENGTH: FRONT SQUAT @ 80% 2,2,2,2,2 SNATCH @75% 3,3,3, 80% 2,2 CLEAN PULL @ 95% (OF CLEAN) 3,3, 100% 3,3,3, WOD: 160 FT SLED SPRINTS  X 6 ( 1 MINUTE REST BETWEEN SETS) *START WITH 90LBS AND INCREASE WEIGHT EVERY SET Read more...

Jul 24th, 2013

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Category: CROSSFIT WOD
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WOD 0217 “WEDNESDAY JULY 24″

WARM UP: 6 X 100 M ROW 30 SEC REST OR 150 DOUBLE UNDERS M-WOD : SHOULDER MOBILITY/ REHAB SKILLS: BUTTERFLY PULLUP PROGRESSION STRENGTH: POWER SNATCH+ SNATCH PUSH PRESS + OVERHEAD SQUAT @ 70% ( OF PS) 3,3,3 @ 75% 3,3,3,3 POWER CLEAN + SPLIT JERK @ 75% (OF PC) 2,2,2,2, @ 80% 2,2 SNATCH Read more...

Jul 23rd, 2013

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Category: CROSSFIT WOD
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WOD 0216

WARM UP : LATERAL BEAR CRAWL  80 FT 20 TOES TO BAR 20 GOODMORNINGS (PVC) 2 ROUNDS STRENGTH: BACK SQUAT @ 70% 2,2,2,2,2 CLEAN @ 75% 3,3,3 @80% 2,2 SNATCH DEADLIFT @ 100% (OF SNATCH) X 5, @ 105% 5,5 SPEED: SUICIDE X 1 (5-10-5 ) X 3 WOD: 3 ROUNDS 1 MINUTE MAX REP Read more...