WOD BLOG

Nov 12th, 2013

Comments: 1
Category: CROSSFIT WOD
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0296

WARM UP: 150 DOUBLE UNDERS 25 TOES TO BAR   SKILL: STRICT HANDSTAND PUSH UP PROGRESSION   STRENGTH: BENCH PRESS 9X3 @ 60% + 40% BANDS/CHAINS PUSH PRESS 5 X 3 @ 80% 1 RM   WOD: 3 ROUNDS FOR TIME 200 M SPRINT 10 PUSH UPS 10 WALL WALKS   COOL DOWN: SHOULDER FIX

Nov 11th, 2013

Comments: 3
Category: CROSSFIT WOD
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0295

WARM UP: 400 M RUN 80 FT LUNGE WALK 45/25 20 STEP UPS 45/25 2 ROUNDS   MOBILLITY: ROLL OUT SQUAT/  HAMSTRING FIX (10 MINS)   STRENGTH: BOTTOM START BACK SQUAT  4X3, 3X1, HEAVY AS POSSIBLE BOX JUMPS @ 95% 3X5 (NO STEP) 50 M SHUTTLE SPRINTS X 3 (FOR TIME)   WOD: 160 FT Read more...

Nov 8th, 2013

Comments: 2
Category: CROSSFIT WOD
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0294

WARM UP: 1000 M ROW 50 PUSH UPS   MOBILITY: SHOULDER FIX/ ROLL OUT (10 MINS)   STRENGTH: BOARD PRESS  (WORK UP TO A 3 RM) WEIGHTED DIP 4X3 (HEAVY AS POSSIBLE)   WOD: 3 ROUNDS FOR TIME 200 M PLATE PINCH FARMER WALK 25/15 50 HAMMER CURLS 45/25 2 ROPE CLIMBS 20 FT   Read more...

Nov 7th, 2013

Comments: 3
Category: CROSSFIT WOD
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0293

WARM UP: 400 M RUN 20 PISTOLS 20 BACK EXTENSIONS 2 ROUNDS   M-WOD: SQUAT FIX/ROLL OUT   STRENGTH: HIGH BAR BACK SQUAT 12X 2 @ 55% 1RM + 40% (BANDS,CHAINS) 5-10-5  X 3   WOD: 9 ROUNDS FOR TIME 5 THRUSTERS 95/65 5 PULL UPS   COOL DOWN: 800 M RUN

Nov 6th, 2013

Comments: 4
Category: CROSSFIT WOD
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0292 “HELEN”

WARM UP: 800 M RUN BURGNER WARM UP CLEAN PROGRESSION   SKILLS: CLEAN/ POWER CLEAN PRACTICE (15 MINS)   WOD: “HELEN” 3 ROUNDS FOR TIME 400 M RUN 21 KB SWINGS 55/36 12 PULL UPS   COOL DOWN: 25 TOES TO BAR 25 GHD SIT UPS