WOD BLOG

Aug 5th, 2013

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Category: CROSSFIT WOD
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WOD 0225 (MON AUG 5TH) WEEK 4 0F 5

WARM UP: 400 M RUN BURGNER WARM UP M-WOD: SQUAT FIX FRONT RACK STRENGTH: FRONT SQUAT @ 90% X 1,1,1,1,1 SNATCH @ 90% X 1,1,1,1,1 CLEAN & JERK @ 90% X 1,1,1,1, SNATCH PULL 3 X 3 HEAVY AS POSSIBLE WOD: TABATA TOES TO BAR CONDITIONING: 200 M SPRINT X 3 (30 SEC REST) FOR Read more...

Aug 1st, 2013

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Category: CROSSFIT WOD
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WOD 0224 (FRI AUGUST 2)

WARM UP: 20 TOES 2 BAR WEIGHTED PLANK MAX HOLD 90/45 3 ROUNDS WOD: “NUTTS” 10 HANDSTAND PUSH UPS 15 DEADLIFT 250/185 25 BOX JUMPS 30/24 100 WALL BALLS 20/14 200 DOUBLE UNDERS RUN 400 M CARRYING 45/25 PLATE FOR TIME.

Jul 30th, 2013

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Category: CROSSFIT WOD
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WOD 0223 (THURS AUG 1ST)

WARM UP: 200 M RUN 10 BURPEES 10 PISTOLS (ALT) 2 ROUNDS SPEED/ AGILITY: 80 FT BAND SPRINTS X 6 STANDING BROAD JUMP MAX DISTANCE STRENGTH: POWER SNATCH+ SNATCH PUSH PRESS+ OVERHEAD SQUAT @ 80% (OF PS) 2,2,2,2 POWER CLEAN+ JERK @ 75% X 2, @ 80% 2,2,2 SNATCH PULL @ 95% ( OF SNATCH) Read more...

Jul 30th, 2013

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Category: CROSSFIT WOD
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WOD 0222 (WEDS JULY 31)

WARM UP: 400 M RUN 15 WEIGHTED STEP UPS 15 PUSH UPS 2 ROUNDS SKILLS: BUTTERFLY PULL UP PROGRESSION/PRACTICE COUCH STRETCH STRENGTH: FRONT SQUAT @ 85% 3,3,3,3 SNATCH @ 75% X 3, @ 80% 2,2,2,2 SPLIT JERK @ 75% 3,3,3,3 CLEAN PULL @ 100% ( OF CLEAN) 3,3,3,3 WOD: 1 MILE RUN FOR TIME

Jul 29th, 2013

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Category: CROSSFIT WOD
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WOD 0221 (TUES JULY 30TH)

WARM UP: ROW 8 X 100 M (30 SEC REST) 250 DOUBLE UNDERS SPEED/AGILITY: SPEED LADDER  X 6 WOD: ” Bad Karma” 50 Barbell Curls (45,15) 10 Kettle Bell Swings (53,35) 40 Barbell Curls 20 K. B. Swings 30 Barbell Curls 30 K.B. Swings 20 Barbell Curls 40 K.B. Swings 10 Barbell Curls 50 K.B. Read more...