WOD BLOG

Feb 27th, 2013

Comments: 13
Category: CROSSFIT WOD
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W0D 0113 LEVEL 1 TESTING

WARM UP: ROLL OUT DROM WORK ON WEAKNESS LEVEL 1 TESTING: TAKE 10 MINUTES TO FIND 1 RM STRICT PRESS * BENCHMARK 1/4 BODYWEIGHT AB MAT SIT UPS 2 MINUTE MAX EFFORT * BENCHMARK 30 REPS KB SWINGS *25 CONSECUTIVE L-SIT * 10 SECOND HOLD 2000 M ROW MEN 8:10 WOMEN 9:50

Feb 25th, 2013

Comments: 9
Category: CROSSFIT WOD
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WOD 0111 LEVEL 1 TESTING

WARM UP: ROLL OUT DROM TAKE 15 MINUTES TO FIND 1 RM DEADLIFT * BENCHMARK 3/4 BODYWEIGHT 800 M RUN * BENCHMARK 4:20 STATIC HANG * BENCHMARK 30 SECONDS PUSH UPS * BENCHMARK 10

Feb 21st, 2013

Comments: 4
Category: CROSSFIT WOD
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WOD 0109 SQUAT LADDER

WARM UP: DROM SKILLS: 10 MINUTE HANDSTAND WALK PRACTICE WOD: SQUAT LADDER * USING A 45# BARBEL DO 1 SQUAT IN THE 1ST MINUTE. 2 SQUATS IN THE 2ND …UNTIL YOU CAN NO LONGER COMPLETE THE REQUIRED WORK IN THE MINUTE ALLOTTED. R1-10: OVERHEAD SQUATS R11-20: FRONT SQUAT R21+: BACK SQUAT * POST ROUNDS COMPLETED Read more...