WOD BLOG

Oct 19th, 2012

Comments: 7
Category: CROSSFIT WOD
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WOD 028

WARM UP : 400 M RUN TABATA BURPEES 10 WALL WALKS M-WOD: COUCH STRETCH AGILITY: 5-10-5 X 3 SKILLS: CLEAN/ HANG CLEAN WOD: EMOM 8 MINS 2 CLEANS @ 80% 1 RM 2 HANG CLEANS @ 80%  1 RM *POST LOAD TO COMMENTS CONDITIONING: 3 RNDS FOR TIME 400 m run 20 JUMP LUNGES KB Read more...

Oct 18th, 2012

Comments: 22
Category: CROSSFIT WOD
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WOD 027

WARM UP: 200 M RUN 80 FT LUNGE WALK 80FT BEAR CRAWL 3 ROUNDS FOR WARM UP STRENGTH: TAKE 20 MINUTES TO FIND 1 RM IN BENCH PRESS TURKISH GET UPS 5 X5 INCREASE WEIGHT EVERY SET COOL DOWN: TABATA BEAR CRAWL 4 MINUTES.

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