WOD BLOG

Dec 6th, 2012

Comments: 2
Category: CROSSFIT WOD
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WOD 062

WARM UP: 400 M RUN TABATA PLANKS 400 M RUN TABATA FLUTTER KICKS SKILLS: 1 LEG DEADLIFT KB/BB THRUSTERS STRENGTH: EMOM 8 MINUTES 4 1 LEG DEADLIFT ALT KB/BB 3 THRUSTERS KB/BB WOD: 5 ROUNDS FOR TIME 400 M RUN 15 BACK EXTENSIONS 15 AB MAT SIT UPS

Dec 5th, 2012

Comments: 9
Category: CROSSFIT WOD
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WOD 061 BACK SQUAT

WARM UP: 200 M RUN 15 PUSH UPS 15 KB SWINGS 80FT WALKING LUNGE 2 ROUNDS NOT TIMED M-WOD: SQUAT FIX STRENGTH: TAKE 15 MINUTES TO FIND 1 RM BACK SQUAT 80 FT SLED DRIVE X 4 MAX EFFORT CONDITIONING: 1 MIN MAX BURPEES, 1 MIN REST 1 MILE RUN FOR TIME COOL DOWN: STATIC Read more...

Dec 4th, 2012

Comments: 6
Category: CROSSFIT WOD
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WOD 060

WARM UP: DROM 3 RNDS NOT TIMED 10 GOODMORNINGS 10 STRICT LEG LIFTS 10 TURKISH SIT UPS ALT WOD: “NICOLE” AMRAP 20 MINS 400 M RUN MAX EFFORT PULL UPS *SCORE TOTAL PULL UPS COOL DOWN: 200 M PLATE PINCH FARMER WALK 80 HAMMER CURLS 1 ROPE CLIMB

Dec 3rd, 2012

Comments: 5
Category: CROSSFIT WOD
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WOD 059 SHOULDER PRESS

WARM UP: 50 DOUBLE UNDERS OR 100 REGULAR 10 MED BALL THROWS 15 REVERSE HYPERS 3 ROUNDS NOT TIMED STRENGTH: TAKE 15 MINUTES TO FIND 1 RM SHOULDER PRESS WOD: 5 HSPU OR WALL WALKS 15 NARROW GRIP- BENCH PRESS 185/135 3 ROUNDS FOR TIME. COOL DOWN: PLYO’S/ AGILITY

Nov 30th, 2012

Comments: 4
Category: CROSSFIT WOD
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WOD 058 FRONT SQUAT/JACKIE

WARM UP: 1 MILE RUN FOR TIME PLANK 3 X 30 SEC HOLD M-WOD: SQUAT FIX FRONT RACK STRENGTH: TAKE 15 MINUTES TO FIND 1 RM FRONT SQUAT WOD: “JACKIE” 1000 M ROW 50 THRUSTERS 45/45 30 PULL UPS FOR TIME.