WOD BLOG

Nov 19th, 2012

Comments: 6
Category: CROSSFIT WOD
Read More

WOD 049 FRONT SQUAT

WARM UP: 2 RNDS NOT TIMED 200 M RUN 15 BACK EXTENSIONS 15 KNEES TO ELBOWS M-WOD: SQUAT FIX/ FRONT RACK SKILLS: FRONT SQUAT PISTOLS STRENGTH: FRONT SQUAT 50%X 8 X 2, 80%X 3, 85% X 3, 90%X AMRAP WOD: AMRAP 12 MINUTES 10 PISTOLS ALT LEG 20 WEIGHTED STEP UPS ALT LEG 24/20   Read more...

Nov 16th, 2012

Comments: 3
Category: CROSSFIT WOD
Read More

WOD 048 POWER CLEAN

WARM UP: 1000 M ROW 200 DOUBLE UNDERS OR 400 REGULAR SKILLS: BURGNER WARM UP POWER CLEANS STRENGTH: POWER CLEANS 50% X 8 X 2, 80% X 3 , 85% X 3, 90% X AMRAP *COMPARE TO WOD 039 WOD: “GRACE” 30 REPS FOR TIME CLEAN AND JERK 135/85 COOL DOWN: CHEST SUPPORTED ROWS 4 Read more...

Nov 15th, 2012

Comments: 3
Category: CROSSFIT WOD
Read More

WOD 047

WARM UP: 200 M RUN TABATA BURPEES 200 M RUN TABATA MOUNTAIN CLIMBERS 200 M RUN TABATA PUSH UPS 200 M RUN TABATA FLUTTER KICKS M-WOD: COUCH STRETCH SKILLS: KB SNATCH TO LUNGE FLOOR PRESS WOD: EMOM 12 MINUTES 3 FLOOR PRESS (BW OR HEAVIER) 4 KB SNATCH LUNGE COOL DOWN: BATTLE ROPE 2 X Read more...