WOD BLOG

May 9th, 2013

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Category: CROSSFIT WOD
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WOD 0164 BOX SQUAT

WARM UP: 80 FT LUNGE WALK 80 FT BEAR CRAWL 10 BOX JUMP 10 BURPEES 2 ROUNDS STRENGTH: BOX SQUATS 12X2 @ 55% 1 RM + 40% A.R. BANDS /CHAINS GRASS DRILLS X 12 BAND SPRINTS X 5 WOD: EMOM 8 MINUTES 3 X CURTIS P @ 50% BODYWEIGHT

May 8th, 2013

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Category: CROSSFIT WOD
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WOD 0163 “MICHEAL”

WARM UP: BURGNER WARM UP MED BALL CLEANS 3X10 SKILLS: SQUAT CLEAN PRACTICE 15 MINUTES WOD: MICHEAL 3 ROUNDS FOR TIME 800 M RUN 50 AB MAT SIT UPS 50 BACK EXTENSIONS Caribbean Steak & Veggies: 1tsp sea salt 2tsp minced garlic 1tsp ground cumin 1tsp minced onion 1tsp oregano leaves 1/2 tsp crushed red Read more...

May 7th, 2013

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Category: CROSSFIT WOD
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WOD 0162 DYNAMIC EFFORT BENCH PRESS

WARM UP: 100 DOUBLE UNDERS 20 TOES TO BAR 2 ROUNDS SKILLS: FRONT/BACK LEVER PROGRESSION STRENGTH: BENCH PRESS 9X3 @ 55% OF 1 RM + 40% BANDS/CHAINS KNEELING MED BALL THROWS 3X5 PLYO PUSH UPS 3X8 TATE PRESS 3X10 WOD: 12 MINUTE AMRAP 4 STRICT PULL UPS 8 HANDSTAND PUSH UPS 12 KB SWINGS 75/45

May 6th, 2013

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Category: CROSSFIT WOD
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WOD 0161 BACK SQUAT

WARM UP: 20 WEIGHTED STEP UPS 20 PISTOLS ALT 20 BACK EXTENSIONS 2 ROUNDS FOR WARM UP M-WOD: SQUAT FIX HIP SWINGS STRENGTH: HIGH BOX BACK SQUAT FIND 1 RM ABOVE PARALLEL (12 MINUTES) WITH 80% OF YOUR 1 RM BACK SQUAT DO 1 SQUAT EVERY 30 SECONDS FOR 3 MINUTES KEEPING THE BAR ON Read more...

May 3rd, 2013

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Category: CROSSFIT WOD
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WOD 0160 BENCH PRESS

WARM UP: 200 M RUN 20 PUSH UPS 20 KB SWINGS STRENGTH: TAKE 15 MINUTES TO FIND 1 RM BENCH PRESS NARROW GRIP BENCH PRESS 4X5 HEAVY AS POSSIBLE WOD: 3 ROUNDS FOR TIME 20 DB SHOULDER PRESS ALT 45/25 20 HAMMER CURLS 45/25 200 M FARMER WALK 75/55 1 ROPE CLIMB CASEY RECIPE # Read more...