WOD BLOG

Apr 11th, 2013

Comments: 3
Category: CROSSFIT WOD
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WOD 0144

WARM UP: LATERAL BEAR CRAWL 80 FT L/R 10 PUSH UPS 10 KB SWINGS 2 ROUNDS SKILLS: MUSCLE UP PROGRESSION FRONT LEVER PROGRESSION SPEED: TIRE FLIPS 30 SECOND MAX EFFORT X2 BURPEES 30 SECOND MAX EFFORT X2 BOX JUMPS 30 SECOND MAX EFFORT X2 (30 SEC REST BETWEEN SETS) WOD: 1 MILE RUN 250 DOUBLE Read more...

Apr 10th, 2013

Comments: 4
Category: CROSSFIT WOD
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WOD 0143 “NANCY”

WARM UP: 1000 M ROW 50 BACK EXTENSIONS 50 AB MAT SIT UPS 800 M RUN SKILLS: L-SIT PROGRESSION OVERHEAD SQUAT STRENGTH: OVERHEAD SQUAT 50%X8,60%X5,65%X5,70%X5, 70%X5 WOD: “NANCY” 5 ROUNDS FOR TIME 400 M RUN 15 OVERHEAD SQUATS 95/65 COOL DOWN : SLED SUICIDE X 1

Apr 9th, 2013

Comments: 2
Category: CROSSFIT WOD
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WOD 0142

WARM UP: MED BALL THROWS 6 X 10 BURGNER WARM UP SKILLS: 10 MINUTE SNATCH PRACTICE AGILITY: 5-10-5 X 3 REACTION DRILLS X 4 WOD: EMOM 12 MINUTES 2 HANG HIGH PULLS (135/95) 2 HANG CLEANS 2 FRONT SQUAT 2 BAR FACING BURPEES COOL DOWN: STATIC STRETCH

Apr 9th, 2013

Comments: 4
Category: CROSSFIT WOD
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WOD 0141

WARM UP: 200 M RUN 15 GODDMORNINGS 15 PUSH UPS 15 TOE 2 BAR STRENGTH: 2″ PLATFORM SUMO DEADLIFT 50%X8, 60%X5,65%X5,70%X5,70%X5 1 ARM DB ROWS 4X8 HEAVY AS POSSIBLE WOD: 12 MIN AMRAP 15 SUMO DEADLIFT HIGH PULLS 95/65 15 REVERSE HYPERS 15 HANDSTAND PUSH UPS COOL DOWN: BATTLE ROPES 2X 30 SECS

Apr 5th, 2013

Comments: 1
Category: CROSSFIT WOD
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WOD 0140 “SPLIT JERK”

WARM UP: 80 FT LUNGE WALK 80 FT BEAR CRAWL 10 BOX JUMPS 10 BURPEES 2 ROUNDS SKILLS: SPLIT JERK STRENGTH: TAKE 15 MINUTES TO FIND 1 RM SPLIT JERK WOD: 2 MAN TEAMS 5000 M ROW 200 M FARMER WALK 55/35 *WHILE ONE PARTNER IS ROWING THE OTHER IS FARMER WALKING AS SOON AS Read more...