WOD BLOG

Nov 5th, 2013

Comments: 3
Category: CROSSFIT WOD
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0291 “BENCH PRESS”

WARM UP: 100 DOUBLE UNDERS   MOBILITY: SHOULDER MOBILITY OVERHEAD FIX SKILLS: KIPPING HANDSTAND PUSH UP PROGRESSION   STRENGTH: BENCH PRESS 9X3 @ 55% + 40% BANDS OR CHAINS   WOD: MAX ROUNDS IN 15 MINUTES 2 PUSH PRESS   (1/2 BODY WEIGHT) 200 M SPRINT * ADD 2 REPS EVERY ROUND>   COOL DOWN: Read more...

Nov 4th, 2013

Comments: 2
Category: CROSSFIT WOD
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0290

WARM UP: 2 ROUNDS 400 M RUN 20 DB STEP UPS (ALT) 20 BURPEES   M-WOD: HIP/GLUTE MOBILITY DRILL (10 MINS)   STRENGTH: HIGH BAR BACK SQUAT 3X3 @85%, 3X3 @ 90% BULGARIAN SPLIT SQUAT 3X3 L/R  (HEAVY AS POSSIBLE)   WOD: 5 MIN AMRAP 5 HANG POWER SNATCH 95/65,  75/45 5  BACK SQUAT 95/65,  Read more...

Nov 1st, 2013

Comments: 1
Category: CROSSFIT WOD
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0289 “FLOOR PRESS”

WARM UP: ROW 1000 M 150 DOUBLE UNDERS   MOBILITY: SHOULDER MOBILITY DRILLS/ ROLL OUT (10 MINUTES)   STRENGTH: FLOOR PRESS  ( TAKE 15 MINS TO ESTABLISH A 3 RM ) RING PUSH UPS X 4 MAX EFFORT   WOD: AS A 2 MAN TEAM 4 ROUNDS FOR TIME 80 FT WHEELBARROW  X 2 (ALT Read more...

Oct 31st, 2013

Comments: 2
Category: CROSSFIT WOD
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WOD 0288

WARM UP: 800 M RUN 50 MOUNTAIN CLIMBERS (SINGLE COUNT) 50 FLUTTER KICKS (SINGLE COUNT)   MOBILITY: HIP GLUTE ROLL OUT / SQUAT FIX (10 MINS)   STRENGTH: HIGH BAR BACK SQUATS 12X2 @ 50% 1RM + 40% A.R (BANDS CHAINS)   WOD: 4 ROUNDS FOR TIME 10 POWER CLEANS 135/95 20 TOES TO BAR Read more...

Oct 30th, 2013

Comments: 1
Category: CROSSFIT WOD
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WOD 0287

WARM UP: BURGNER WARM UP SNATCH PROGRESSION   SKILLS: SNATCH/ POWER SNATCH  PRACTICE 15 MINUTES   WOD: “AMANDA” 9-7-5 Ring Muscle Ups Squat Snatch (135/95) (115/75) (95/65) (75/55) *Muscle Up sub. will be 1 C2B Pull Up & 1 Ring Dip   COOL DOWN: STATIC STRETCH