WOD BLOG

Jan 16th, 2013

Comments: 6
Category: CROSSFIT WOD
Read More

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
Read More

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
Read More

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...

Jan 11th, 2013

Comments: 3
Category: CROSSFIT WOD
Read More

WOD 080 BOARD PRESS

WARM UP: 1 MILE RUN FOR TIME STRENGTH: BOARD PRESS TAKE 15 MINUTES TO FIND 1 REP MAX. PUSH PRESS 4 X 5 MAX EFFORT WOD: 5 ROUNDS FOR TIME: 5 RING DIPS 10 PUSH PRESS 95/65 15 REVERSE HYPERS COOL DOWN: RING PUSH UPS 3 X MAX

Jan 10th, 2013

Comments: 5
Category: CROSSFIT WOD
Read More

WOD 079

WARM UP: 500 M ROW SKIN THE CAT 10 TURKISH SIT UPS 10 HIPS TO RINGS 10 STRENGTH: BOX SQUATS 12 X 2 @ 50% 1 RM + 40% A.R. HANG POWER SNATCH 10 X 1 WOD: 12 MIN AMRAP 10 PISTOLS ALT 10 OVER THE BOX JUMPS 24/20 10 CHEST TO BAR PULL UPS Read more...