WOD BLOG

Jan 18th, 2013

Comments: 3
Category: CROSSFIT WOD
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WOD 085 ” LYNNE”

WARM UP: 2 ROUNDS 200 M RUN 10 BURPEES 10 KB SWINGS SKILLS: 5 MINUTE HANDSTAND PRACTICE STRENGTH: FLOOR PRESS TAKE 12 MINUTES TO FIND 1 REP MAX RING DIPS 4 X MAX EFFORT WOD: LYNNE 5 ROUNDS FOR MAX REPS BENCH PRESS (BW) STRICT PULL UPS * SCORE TOTAL REPS BENCH PRESS + PULL Read more...

Jan 17th, 2013

Comments: 8
Category: CROSSFIT WOD
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WOD 084 BOX SQUAT

WARM UP: 15 MIN AMRAP 10 TOES TO BAR WEIGHTED (10 LB MED BALL) 10 STRAIGHT LEG DEADLIFTS 95/45 5 GLUTE HAM RAISES LATERAL BEAR CRAWL 160 FT STRENGTH: BOX SQUAT 12X2 @ 55% 1 RM + 40% A.R. EMOM 8 MINS 3 HANG CLEANS @ 65% 1 RM 4 BAR FACING BURPEES CONDITIONING: BAND Read more...

Jan 16th, 2013

Comments: 6
Category: CROSSFIT WOD
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WOD 083 SIAN

WARM UP: DROM SKILLS: MED BALL CLEANS BURGNER WAR UP STRENGTH: SQUAT CLEANS 10 X 1 HEAVY NOT MAX WOD: SIAN 2 ROUNDS FOR TIME 1 MILE RUN 250 DOUBLE UNDERS OR 500 REGULAR COOL DOWN: STATIC STRETCH

Jan 15th, 2013

Comments: 7
Category: CROSSFIT WOD
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WOD 082 NARROW GRIP BENCH PRESS

WARM UP: 3 ROUNDS FOR WARM UP 200 M RUN 10 KB SWINGS 10 KB CLEANS 10 KB PUSH PRESS STRENGTH: NARROW GRIP BENCH PRESS 9 X 3 @ 55% 1 RM + A.R. WOD: JT 21,15,9 HANDSTAND PUSH UPS RING DIPS PUSH UPS COOL DOWN: MED BALL THROWS 3 X 10 REVERSE BAND CRUNCHES Read more...

Jan 14th, 2013

Comments: 6
Category: CROSSFIT WOD
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WOD 081

WARM UP: ROLL OUT 500 M ROW/ 250 DOUBLE UNDERS STRENGTH: RACK PULLS TAKE 10 MINUTES TO FIND 1 RM FT SLED DRIVE X 4 MAX EFFORT EMOM 8 MINUTES 2 DEADLIFT 2 HANG CLEANS 2 THRUSTERS WOD: 1/2 MICHEAL 3 ROUNDS FOR TIME 400 M RUN 25 BACK EXTENSIONS 25 AB MAT SIT UPS Read more...