WOD BLOG

Oct 17th, 2012

Comments: 13
Category: CROSSFIT WOD
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WOD 026

WARM UP: 400 M RUN REVERSE CRUNCH BAND 4 X 20 BACK EXTENSION 4 X 20 GOODMORNING 4 X 20 WOD: NICOLE AMRAP 20 MINUTES 400 M RUN MAX PULL UPS SCORE TOTAL # OF PULL UPS COOL DOWN: 80 FT INCH WORM 80 FT CRAB WALK

Oct 16th, 2012

Comments: 8
Category: CROSSFIT WOD
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WOD 025

WARM UP: 400 M RUN TABATA SQUAT 80 FT BURPEE BROAD JUMP SKILLS: FRONT SQUAT *WORK UP TO A 10 RM ON FRONT SQUAT WOD: 4 ROUNDS FOR TIME 200 M RUN 10 FRONT SQUATS 155/125 15 KB SWINGS 55/35 COOL DOWN: HEAVY SLED PUSH X 2

Oct 15th, 2012

Comments: 0
Category: CROSSFIT WOD
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WOD 024

WARM UP: 400 M RUN 50 WEIGHTED STEP UPS PLANK HOLD 4 X 30 SECS PALOFF PRESS 4 X 20 SEC SKILLS: SUMO DEADLIFT HIGH PULL WOD: AMRAP 15 MINUTES 10 SDLHP 135/95 15 BURPEES 5 WEIGHTED STRICT PULL UPS 25LBS COOL DOWN: STATIC STRETCH

Oct 11th, 2012

Comments: 0
Category: CROSSFIT WOD
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WOD 023

WARM UP: DROM MED BALL THROWS 3 X 5 SKILLS: PISTOLS/ I LEG SQUATS 10 MINUTE PRACTICE STRENGTH: BENCH PRESS 8,5,5,3,3,3 MAX EFFORT BAND PUSH DOWNS 3 X 15 RING PUSH UPS WEIGHTED 3 X 15 COOL DOWN: TABATA KB SWINGS

Oct 10th, 2012

Comments: 1
Category: CROSSFIT WOD
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WOD 022

WARM UP: ROLL OUT WOD: 2 RNDS FOR TIME 1 MILE RUN 150 DOUBLE UNDERS OR 300 NORMAL JUMP ROPE 2K ROW COOL DOWN: STATIC STRETCH