WOD BLOG

Nov 28th, 2012

Comments: 8
Category: CROSSFIT WOD
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WOD 056 POWER CLEAN

WARM UP: TRAINER CHOICE SKILLS: BURGNER WARM UP POWER CLEAN STRENGTH: TAKE 15 MINUTES TO FIND 1 REP MAX POWER CLEAN WOD: 3 ROUNDS FOR TIME 400 M RUN 10 GROUND TO OVERHEAD 135/85 20 STEP UPS WEIGHTED 24/20 COOL DOWN: BACKWARDS SLED PULL 150 M X 1

Nov 27th, 2012

Comments: 7
Category: CROSSFIT WOD
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WOD 055 “MARY”

WARM UP: 200 M RUN L-SIT MAX EFFORT 10 SKIN THE CATS 3 ROUNDS NOT TIMED SKILLS: TURKISH GET UPS * WORK UP TO A 1 RM WOD: “MARY” AMRAP 20 MINS 5 HANDSTAND PUSH UPS 10 1 LEG SQUATS 15 PULL UPS COOL DOWN : STATIC STRETCH

Nov 26th, 2012

Comments: 6
Category: CROSSFIT WOD
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WOD 054 PUSH PRESS

WARM UP: 2 ROUNDS NOT FOR TIME 400 M RUN 80 FT INCH WORM 80 FT LUNGE WALK STRENGTH: PUSH PRESS 50% X 8 X 2, 80% X 3, 85% X 3, 90% X AMRAP WOD: 15 MINUTE AMRAP 15 ALT KB PRESS 45/25 15 OVER BOX JUMPS 30/24 15 TOES 2 BAR COOL DOWN: Read more...

Nov 23rd, 2012

Comments: 2
Category: CROSSFIT WOD
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WOD 053 BACK SQUAT

WARM UP: 1000 M ROW 200 DOUBLE UNDER OR 400 REGULAR JUMPS M-WOD: SQUAT FIX STRENGTH: BACK SQUAT 50%X8X2, 80%X3, 85%X3, 90%X AMRAP SLED DRIVE 160 FT X 3 MAX EFFORT COOL DOWN: STATIC STRETCH

Nov 22nd, 2012

Comments: 7
Category: CROSSFIT WOD
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WOD 052 “MICHEAL”

WARM UP: INDIAN RUN * 5 MIN L-SIT PRACTICE *5 MIN HANDSTAND PRACTICE WOD: “MICHEAL” 3 ROUNDS FOR TIME 800 M RUN 50 GHD BACK EXTENSIONS 50 SIT UPS COOL DOWN: BATTLEROPES 2 X 30 SECS