WOD BLOG

Jan 30th, 2013

Comments: 4
Category: CROSSFIT WOD
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WOD 093 “GRIFF”

WARM UP: 80 FT LUNGE WALK 10 MED BALL CLEANS 10 TOES TO BAR 3 ROUNDS FOR WARM UP M-WOD: SQUAT FIX SKILLS: BURGNER WARM UP SQUAT CLEAN STRENGTH: TAKE 15 MINUTES TO FIND 1 RM SQUAT CLEAN WOD: “GRIFF” 800 M RUN FORWARD 400 M RUN BACKWARD 2 ROUNDS FOR TIME.

Jan 29th, 2013

Comments: 8
Category: CROSSFIT WOD
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WOD 092 FLOOR PRESS

WARM UP: LATERAL BEAR CRAWL 160 FT 10 BURPEES 25 YES/NO NECK 3 rnds for warm up STRENGTH: FLOOR PRESS 9X3 @50% 1 RM +A.R. TATE PRESS 3X8 TABATA PUSH UPS * SCORE TOTAL REPS AGILITY: 5-10-5 (3 X MAX EFFORT) WOD: 200 m overhead carry 45/25 200 m cradle carry 100/50 200 m farmer Read more...

Jan 28th, 2013

Comments: 6
Category: CROSSFIT WOD
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WOD 091 “FRELEN”

WARM UP: 3 ROUNDS 10 OVERHEAD SQUAT PVC 10 GOODMORNING BAND 25 AB MAT SIT UPS STRENGTH: TAKE 10 MINUTES TO FIND 3 RM GOODMORNINGS TAKE 10 MINUTES TO FIND 10 RM SUMO DEADLIFT SKILLS: THRUSTER WOD: “FRELEN” 3 ROUNDS FOR TIME 400 M RUN 15 THRUSTERS 95/65 15 PULL UPS 15 KB SWINGS 55/35 Read more...

Jan 25th, 2013

Comments: 5
Category: CROSSFIT WOD
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WOD 090 BENCH PRESS

WARM UP: DROM SKIN THE CAT X 15 STRENGTH: TAKE 15 MINUTES TO FIND 1 RM BENCH PRESS WOD: “NATE” AMRAP 20 MINUTES 2 MUSCLE UPS 4 HANDSTAND PUSH UPS 8 KB SWINGS 75/55 COOL DOWN: TURKISH GET UPS 2 X 5 MAX EFFORT STATIC STRETCH

Jan 24th, 2013

Comments: 6
Category: CROSSFIT WOD
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WOD 089 BOX SQUAT

WARM UP: 400 M RUN 10 PISTOLS ALT 10 HIPS TO RINGS L-SIT MAX EFFORT 3 ROUNDS FOR WARM UP STRENGTH: BOX SQUAT 12X2 @ 60% 1 RM + A.R. KNEELING JUMPS 4 X 5 WOD: AMRAP 10 MINUTES 10 DEADLIFT 225/185 10 BURPEE BOX JUMPS 30/24 10 CHEST TO BAR PULL UPS COOL DOWN: Read more...