WOD BLOG

May 23rd, 2013

Comments: 3
Category: CROSSFIT WOD
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WOD 0174

WARM UP: 200 M RUN 80 FT LUNGE WALK 15 REVERSE CRUNCH BANDED M-WOD: HIP SWINGS 2X 20 COUCH STRETCH STRENGTH: FRONT BOX SQUAT 12X2 @ 50% 1RM+ 40% BANDS/CHAINS CLEAN HIGH PULLS 4X5 HEAVY AS POSSIBLE GOODMORNINGS 3X8 WOD: TABATA TOES 2 BAR/ BURPEE BOX JUMP 30/24 SCORE TOTAL REPS FOR EACH EXERCISE COOL Read more...

May 22nd, 2013

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Category: CROSSFIT WOD
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WOD 0173 “FIGHT GONE BAD”

WARM UP: GRIFF 800 M RUN 400 M RUN BACKWARDS 2 ROUNDS FOR TIME WOD : “FGB” Three rounds of: Wall-ball, 20/14, 10 ft target (Reps) Sumo deadlift high-pull, 75/55 (Reps) Box Jump, 24/20″ box (Reps) Push-press, 75/55 (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock Read more...

May 21st, 2013

Comments: 4
Category: CROSSFIT WOD
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WOD 0172 SHOULDER PRESS

WARM UP: 100 M ROW X 6 30 SEC REST 200 DOUBLE UNDERS 80 FT HANDSTAND WALK M-WOD: SHOULDER FIX STRENGTH: SHOULDER PRESS 9X3 @50% 1 RM + 25% BANDS/CHAINS STRICT ALT DB PRESS 3X8 HEAVY AS POSSIBLE WOD: “LYNNE” 5 ROUNDS MAX TOTAL REPS BENCH PRESS (BW) PULL UPS *SCORE TOTAL REPS 20 MIN Read more...

May 20th, 2013

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Category: CROSSFIT WOD
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WOD 0171 FRONT SQUAT

WARM UP: 200 M RUN 15 WEIGHTED STEP UPS 15 TOES TO BAR SKILLS: SQUAT FIX FRONT SQUAT STRENGTH: TAKE 12 MINUTES TO FIND 1 RM FRONT SQUAT WEIGHTED PISTOLS 3X5 WOD: “KAREN” 150 WALL BALLS 20/14 FOR TIME

May 17th, 2013

Comments: 2
Category: CROSSFIT WOD
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WOD 0170

WARM UP: 500 M ROW 10 HANDSTAND PUSH UPS 10 GHD SIT UPS STRENGTH: DB BENCH PRESS 5X5 HEAVY AS POSSIBLE WOD: 1/2 JT 12,6,3 RING DIPS HANDSTAND PUSH UPS PUSH UPS COOL DOWN: TABATA LATERAL BEAR CRAWL