WOD BLOG

Oct 10th, 2012

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Category: CROSSFIT WOD
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WOD 022

WARM UP: ROLL OUT WOD: 2 RNDS FOR TIME 1 MILE RUN 150 DOUBLE UNDERS OR 300 NORMAL JUMP ROPE 2K ROW COOL DOWN: STATIC STRETCH

Oct 9th, 2012

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Category: CROSSFIT WOD
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WOD 021

WARM UP: 400 M RUN TABATA BURPEES 400 M RUN TABATA MOUNTAIN CLIMBERS 400 M RUN TABATA JUMP LUNGES 400 M RUN TABATA FLUTER KICKS WOD: 15 MIN AMRAP 5 DEADLIFTS 225/185 15 PUSH UPS 20 KB SDHP 73/44 COOL DOWN: 200 M BACKWARDS SLED PULL 90LBS.

Oct 8th, 2012

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Category: CROSSFIT WOD
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WOD 020

WARM UP: 400 M RUN GOODMORNINGS 3 X 15 REVERSE CURLS 3 X 15 STRENGTH: BENCH PRESS (DE) 10 X 2 60 % 1 RM + 40% AR BANDS /CHAINS SKILLS: OVERHEAD SQUAT WOD: “NANCY” 5 ROUNDS FOR TIME 400 M RUN 15 OHS 95/65 COOL DOWN: STATIC STRETCH

Oct 5th, 2012

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Category: CROSSFIT WOD
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WOD 019

WARM UP: 500 M ROW 80 FT BEAR CRAWL X 4 WOD: AMRAP 25 MINUTES 800 M RUN 10 BENCH PRESS (BODYWEIGHT) 5 WALL WALKS 80 FT CRAB WALK COOL DOWN: 200 M FARMER WALK 73/35

Oct 4th, 2012

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Category: CROSSFIT WOD
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WOD 018

WARM UP: DROM GRASS DRILLS SPRINTS X 6 SUICIDES X 2 STRENGTH: WORK UP TO YOUR 5 RM IN DEADLIFT 6 X 5 DEADLIFT 75% 1 RM 3 X MAX REP STRICT PULL UP HEAVY SLED PUSH X 2 COOL DOWN: KNEELING JUMPS X 5