WOD BLOG

Aug 12th, 2013

Comments: 3
Category: CROSSFIT WOD
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WOD 0230 (MON AUG 12) WEEK 5 OF 5

WARM UP: 200 M RUN 10 REVERSE HYPERS 10 0HS (PVC) 3 ROUNDS SKILLS: BUTTERFLY PULL UP PRACTICE (10 MINS) M-WOD: SQUAT FIX STRENGTH: FRONT SQUAT @ 95% X 1,1,1,1 SNATCH @ 65% X 3, 75% X 3, 85% X 1,1,1,1 CLEAN & JERK @ 65% X 3, 75% X 3, 85% X 1,1,1,1 CLEAN Read more...

Aug 8th, 2013

Comments: 2
Category: CROSSFIT WOD
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WOD 0228

WARM UP: 800 M RUN ROLL OUT COUCH STRETCH STRENGTH: FRONT SQUAT @ 90% 2,2,2 SNATCH @ 75% X 2,2, @ 80% X 2,2, @85% X 2,2 SPLIT JERK @75% X 2,2,2 @ 85% X 2,2,2 SPEED & AGILITY: KNEELING JUMPS 3X5 SPEED LADDER X 6 COOL DOWN: STATIC STRETCH

Aug 7th, 2013

Comments: 1
Category: CROSSFIT WOD
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WOD 0227

WARM UP: 80 FT BEAR CRAWL 10 GOOD MORNINGS (PVC) 10 OVERHEAD SQUATS (PVC) 3 ROUNDS SKILLS: BUTTERFLY PULL UP PROGRESSION/ PRACTICE SNATCH PROGRESSION/ WARM UP STRENGTH: POWER SNATCH + OVERHEAD SQUAT @ 70% (OF PS) X 2,2,2, 80% X 2,2,2 SNATCH PULL @ 95% (OF SNATCH) 2,2,2, @ 100% X 2,2,2 WOD: 3 ROUNDS Read more...

Aug 6th, 2013

Comments: 3
Category: CROSSFIT WOD
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WOD 0226

WARM UP: 500 M ROW 100 DOUBLE UNDERS SPEED/ AGILITY: BOX JUMP @ 90% MAX HEIGHT 3 X 5 TRIPLE JUMP X 4 MAX DISTANCE STRENGTH: BACK SQUAT @ 70% X 2,2,2,2,2 POWER CLEAN + PUSH PRESS @ 75% (OF PC) 2,2,2 CLEAN PULL @ 100% (OF PC) 3,3,3,3 WOD: Every minute on the minute Read more...