WOD BLOG

Oct 26th, 2012

Comments: 17
Category: CROSSFIT WOD
Read More

WOD 033

WARM UP: 800 M RUN 30 SEC REST 400 M RUN 30 SEC REST 200 M RUN 30 SEC REST 100 M SPRINT X 4 SKILLS: PISTOLS 2 X 5 EACH LEG STRENGTH: BACK LUNGE *WORK UP TO A 5 REP MAX 2X5, 3X3 EACH LEG WOD: 3 ROUNDS FOR TIME 400 M RUN 15 Read more...

Oct 25th, 2012

Comments: 13
Category: CROSSFIT WOD
Read More

WOD 032

WARM UP: 200 M RUN 25 BURPEES 25 MOUNTAIN CLIMBERS 2 ROUNDS FOR WARM UP M-WOD: COUCH STRETCH STRENGTH: DEADLIFT (DE) 10 X 3 @ 50% OF 1RM + 40% AR BANDS OR CHAINS  . 30 SEC REST BETWEEN SETS SKILLS : HANG POWER CLEAN/ PUSH PRESS WOD: 5 RNDS FOR TIME 6 DEADLIFT 155/105 Read more...

Oct 24th, 2012

Comments: 10
Category: CROSSFIT WOD
Read More

WOD 031

WARM UP: ROLL OUT DROM 5 MIN JUMP ROPE PRACTICE M-WOD: ANGRY OVERHEAD SKILLS: ALTERNATING KB PRESS 2 X 10 WOD: AMRAP 12 MINUTES 20 BENCH PRESS 45/25 20 KB ALT PRESS 53/35 20 BACK EXTENSION COOL DOWN: STATIC STRETCH

Oct 23rd, 2012

Comments: 10
Category: CROSSFIT WOD
Read More

WOD 030

WARM UP: 1 MILE RUN FOR TIME SKILL: BULGARIAN SPLIT SQUAT *WORK UP TO A 10 REP MAX 2 X 10 EACH LEG 4 X 5 EACH LEG WOD: 5 ROUNDS FOR TIME 80 FT  OVERHEAD WALKING LUNGE 95/65 15 KNEES TO ELBOWS COOL DOWN: 25 X 2 WEIGHTED STEP UPS (ALT LEG)

Oct 22nd, 2012

Comments: 5
Category: CROSSFIT WOD
Read More

WOD 029

WARM UP: 400 M RUN 15 KNEES 2 ELBOWS 1 80 FT INCH WORM 2 RNDS NOT TIMED SKILLS: DEADLIFT STRICT PULL UP STRENGTH: EMOM 10 MINUTES 3 DEADLIFT  @ 80% OF 1RM 2 STRICT PULL UPS/ WEIGHTED 25 LBS+ CONDITIONING: “HELEN” 12 PULL UPS 21 KB SWINGS 53/35 400 M RUN 3 ROUNDS FOR Read more...