WOD BLOG

Feb 11th, 2013

Comments: 7
Category: CROSSFIT WOD
Read More

WOD 0101 FRONT SQUAT

WARM UP: 3 ROUNDS 400 M RUN 15 OHS (pvc) M-WOD: SQUAT FIX FRONT RACK STRENGTH: FRONT SQUAT TAKE 10 MINUTES TO FIND 1 RM 1 LEG DEADLIFT 3X5 HEAVY AS POSSIBLE HANG CLEAN SHRUGS 3X5 HEAVY AS POSSIBLE HANG CLEAN HIGH PULLS 3X5 HEAVY AS POSSIBLE WOD: 1/2 MICHEAL 3 ROUNDS FOR TIME 400 Read more...

Feb 8th, 2013

Comments: 5
Category: CROSSFIT WOD
Read More

WOD 0100 PUSH PRESS

WARM UP: 800 M RUN 15 SKIN THE CATS 15 REVERSE HYPERS L-SIT 3X MAX EFFORT M-WOD: SHOULDER MOBILITY STRENGTH: TAKE 15 MINUTES TO FIND 1 RM PUSH PRESS RING PUSH UPS 3X MAX EFFORT WEIGHTED WOD: 3 ROUNDS FOR TIME 20 ALT DUMBELL PRESS 40/20 20 HAMMER CURLS 40/20 200 M PLATE PINCH FARMER Read more...

Feb 7th, 2013

Comments: 6
Category: CROSSFIT WOD
Read More

WOD 099 FRONT SQUAT

WARM UP: 12 MIN AMRAP 10 GOODMORNING 10 BACK EXTENSIONS 10 PISTOLS ALT SKILLS: FRONT SQUAT STRENGTH: FRONT SQUAT 12X2 @ 60% + BAND/CHAINS (30 SEC REST MAX) TIRE FLIPS 30 SECOND MAX EFFORT X 2 BURPEE BROAD JUMPS 80 FT X 2 WOD: “JACKIE” 1000 M ROW 50 THRUSTERS 45/45 30 PULL UPS FOR Read more...

Feb 7th, 2013

Comments: 2
Category: CROSSFIT WOD
Read More

WOD 098 SNATCH

WARM UP: DROM NECK CONDITIONING 3X25 YES/NO SKILLS: BURGNER WARM UP TAKE 15 MINUTES TO PRACTICE SNATCH * POST LOAD TO COMMENTS TAKE 15 MINUTES TO PRACTICE MUSCLE UPS AND PROGRESSIONS * POST CONSECUTIVE REPS TO COMMENTS