WOD BLOG

Aug 15th, 2013

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Category: CROSSFIT WOD
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WOD 0233 “CINDY”

WARM UP: DROM ROLL OUT SPEED: BOX JUMPS @ 95% OF MAX HEIGHT 3 X 5 1 LEG BOX JUMP MAX HEIGHT WOD: “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats COOL DOWN: 800 M RUN 80 FT INCH WORM

Aug 14th, 2013

Comments: 3
Category: CROSSFIT WOD
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WOD 0232

WARM UP: 10 PISTOL (ALT) 10 STRICT PULL UPS 250 M ROW 3 ROUNDS SKILLS: HANDSTAND WALK PROGRESSION/PRACTICE STRENGTH: BACK SQUAT @ 70% X 2,2,2,2,2 SNATCH @ 60% X 3, 70% X 3,80% X 1,1,1 SNATCH PULL @ 100% (OF SNATCH) X 2,2,2,2 WOD: 1 CLEAN & JERK EVERY 30 SECONDS @ BODYWEIGHT *POST LOAD Read more...

Aug 13th, 2013

Comments: 4
Category: CROSSFIT WOD
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WOD 0231 “1/2 DT”

WARM UP: 400 M RUN 10 STRICT LEG LIFTS 20 PUSH UPS 2 ROUNDS SPEED: TENNIS AGILITY X 4 STRENGTH: POWER SNATCH @70% 3X3, 75% 3X3 POWER CLEAN + PUSH PRESS @ 70% 3X3, 75% 3X3 WOD: “1/2 DT” 5 ROUNDS FOR TIME 6 DEADLIFT 155/85 5 HANG CLEANS 3 PUSH PRESS COOL DOWN: PLATE Read more...

Aug 12th, 2013

Comments: 3
Category: CROSSFIT WOD
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WOD 0230 (MON AUG 12) WEEK 5 OF 5

WARM UP: 200 M RUN 10 REVERSE HYPERS 10 0HS (PVC) 3 ROUNDS SKILLS: BUTTERFLY PULL UP PRACTICE (10 MINS) M-WOD: SQUAT FIX STRENGTH: FRONT SQUAT @ 95% X 1,1,1,1 SNATCH @ 65% X 3, 75% X 3, 85% X 1,1,1,1 CLEAN & JERK @ 65% X 3, 75% X 3, 85% X 1,1,1,1 CLEAN Read more...