WOD BLOG

Jun 26th, 2013

Comments: 3
Category: CROSSFIT WOD
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WOD 0198 SQUAT CLEAN

WARM UP: ROLL OUT DROM BURNER WARM UP   STRENGTH: TAKE 15 MINUTES TO ESTABLISH A 1 RM SQUAT CLEAN 5 MIN AMRAP 2 SQUAT CLEANS @ 80% 1RM SUICIDE X 2   WOD: DEATH BY BURPEE BOX JUMP 30/24  

Jun 25th, 2013

Comments: 3
Category: CROSSFIT WOD
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WOD 0197

WARM UP : 400 M RUN 10 TOES TO BAR 5 HANDSTAND PUSH UPS   SKILLS: PLANCHE/ HANDSTAND PROGRESSION   STRENGTH: NARROW GRIP BENCH PRESS 9X3 @ 60% 1 RM + 40% BANDS/CHAINS ALT DB PRESS 3X8 HEAVY AS POSSIBLE SKULL CRUSHERS 3X15   WOD: 10 MIN AMRAP 10 PUSH PRESS 95/65 10 POWER HANG Read more...

Jun 24th, 2013

Comments: 3
Category: CROSSFIT WOD
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WOD 0196 1/2 BADGER

WARM UP: ROW 100M X 6 (30 SEC REST) 20 GOODMORNINGS 20 REVERSE HYPERS   STRENGTH: 12 MINUTES TO ESTABLISH 1 RM RACK PULLS ( BELOW KNEE) HIGH PULLS 5X3 HEAVY AS POSSIBLE WEIGHTED PULL UPS 2 RM (FAT BAR)   WOD: 1/2 BADGER 3 ROUNDS FOR TIME 15 SQUAT CLEANS 95/65 15 PULL UPS Read more...

Jun 22nd, 2013

Comments: 2
Category: CROSSFIT WOD
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WOD 0195

WARM UP: 2.5 MILE RUN FOR TIME   STRENGTH: 50 REPS BODYWEIGHT BENCH PRESS FOR TIME   WOD: 4 ROUNDS FOR TIME 15 DB PUSH PRESS 45/25 30 DB HAMMER CURLS 45/35 1 ROPE CLIMB NO LEGS

Jun 20th, 2013

Comments: 2
Category: CROSSFIT WOD
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WOD 0194

WARM UP: 200 M RUN 10 WEIGHTED STEP UPS 10 REVERSE HYPERS 25 NECK YES/NO   SKILLS: L-SIT PROGRESSION LEG THROWDOWNS 2X25   STRENGTH: BANDED DEADLIFT 12X2 @ 65% 1RM + 40% BAND /CHAINS 1 ARM DB ROWS 3X8 HEAVY AS POSSIBLE   WOD: EMOM 10 MINUTES 3 DEADLIFT          (3/4 BODY Read more...