WOD BLOG

Jan 24th, 2013

Comments: 6
Category: CROSSFIT WOD
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WOD 089 BOX SQUAT

WARM UP: 400 M RUN 10 PISTOLS ALT 10 HIPS TO RINGS L-SIT MAX EFFORT 3 ROUNDS FOR WARM UP STRENGTH: BOX SQUAT 12X2 @ 60% 1 RM + A.R. KNEELING JUMPS 4 X 5 WOD: AMRAP 10 MINUTES 10 DEADLIFT 225/185 10 BURPEE BOX JUMPS 30/24 10 CHEST TO BAR PULL UPS COOL DOWN: Read more...

Jan 23rd, 2013

Comments: 9
Category: CROSSFIT WOD
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WOD O88 “RANDY”

WARM UP: 80 FT INCH WORM 80 FT CRAB WALK 15 REVERSE HYPERS 15 STRICT TOES TO BAR 100 YES/NO NECK 2 ROUNDS FOR WARM UP. SKILLS: BURGNER WARM UP POWER SNATCH WOD: “RANDY” 75 REPS FOR TIME POWER SNATCH 75/55 DURABILITY: 200 M FARMER WALK PLATE PINCH 50 HAMMER CURLS 1 ROPE CLIMB

Jan 22nd, 2013

Comments: 5
Category: CROSSFIT WOD
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WOD 087

WARM UP: 1 MILE RUN FOR TIME 15 BURPEES 15 TOES 2 BAR STRENGTH: NARROW GRIP BENCH PRESS 9 X 3 @ 60% 1 RM + A.R. SKULL CRUSHERS 4 X 8 BAND PRESS DOWNS 4 X 8 WOD: AMRAP 12 MINUTES 5 RING DIPS 10 PUSH PRESS 135/95 20 PUSH UPS DURABILITY: 200 M Read more...

Jan 21st, 2013

Comments: 9
Category: CROSSFIT WOD
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WOD 086 BACK SQUAT

WARM UP: 3 ROUNDS FOR WARM UP 200 M RUN 10 OVERHEAD SQUATS 10 DB SNATCH 10 AB MAT SIT UPS M-WOD: SQUAT FIX STRENGTH: TAKE 15 MINUTES TO FIND 1 RM BACK SQUAT TAKE 10 MINUTES TO FIND 1 RM STRICT WEIGHTED PULL UP WOD: “GRACE” 30 REPS FOR TIME CLEAN AND JERK 135/85 Read more...

Jan 18th, 2013

Comments: 3
Category: CROSSFIT WOD
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WOD 085 ” LYNNE”

WARM UP: 2 ROUNDS 200 M RUN 10 BURPEES 10 KB SWINGS SKILLS: 5 MINUTE HANDSTAND PRACTICE STRENGTH: FLOOR PRESS TAKE 12 MINUTES TO FIND 1 REP MAX RING DIPS 4 X MAX EFFORT WOD: LYNNE 5 ROUNDS FOR MAX REPS BENCH PRESS (BW) STRICT PULL UPS * SCORE TOTAL REPS BENCH PRESS + PULL Read more...