WOD BLOG

Feb 1st, 2013

Comments: 6
Category: CROSSFIT WOD
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WOD 095

WARM UP: 3 ROUNDS 200 M RUN 20 KB SWINGS 15 PUSH UPS 10 BACK EXTENSIONS STRENGTH: TAKE 12 MINUTES TO FIND 5 RM DUMBBELL BENCH PRESS HANDSTAND PUSH UPS 4 MIN AMRAP * SCORE TOTAL REPS DURABILITY: BURPEES 1 MIN MAX EFFORT 30 SECOND REST BOX JUMPS 1 MIN MAX EFFORT 24/20 30 SECOND Read more...

Jan 31st, 2013

Comments: 6
Category: CROSSFIT WOD
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WOD 094 “NICOLE”

WARM UP: GRASS/AGILITY DRILLS SKILLS: FRONT SQUAT STRENGTH: FRONT SQUAT 12X2 @ 50% 1 RM + BANDS/CHAINS MAX HEIGHT BOX JUMP WOD: “NICOLE” 20 MIN AMRAP 400 M RUN PULL UPS MAX EFFORT * SCORE TOTAL PULL UPS DURABILITY: 1 ARM DUMBBELL ROWS 3X8 BACK EXTENSIONS 3X20

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...