WOD BLOG

May 3rd, 2018

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Category: CROSSFIT WOD
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01444

1. 3 ROUNDS FOR TIME: Run, 400 m 30 Double Unders 30 MOUNTAIN CLIMBERS   2. ROM WOD (15 MINS)   3. Complete as many rounds as possible in 20 mins of: 10 Burpees 10 Strict Pull-ups 10 Kettlebell Swings 73/53 10 Push-ups 10 Kettlebell Sumo Deadlift High-pulls 73/53   4. TABATA FLUTTER KICKS

May 2nd, 2018

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Category: CROSSFIT WOD
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01443

1. 2 SETS: 200 M RUN 10 SINGLE ARM DB PRESS (L/R) 10 BURPEES   2. MOBILITY PREP (10 MINS)   3. 20 BACK SQUAT @ 5 REP MAX MINUS 40 LBS.   4. Death By Push Press With a continuously running clock perform: 1 Push Pres, 0.75x bodyweight in the first 1 min, 2 Read more...

May 1st, 2018

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Category: CROSSFIT WOD
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01442

1. 12 minute amrap: Run, 400 m 10 Pull-ups 20 Push-ups 30 Sit-up (ab mat) 40 Air Squats   2. Rom WOD (15 MINS)   3. 30-25-20-15-10 reps, for time of: Russian Kettlebell Swing, 70/53 lbs Toes to Bar 25 m shuttle run between each round.   4. 2 sets not for time: 25 m Read more...

Apr 29th, 2018

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Category: CROSSFIT WOD
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01441

1. 2 SETS: 200 M RUN 15 POWER SNATCH 15 OHS (PVC)   2. SQUAT FIX (10 MINS)   3. 20 BACK SQUAT @ 5 REP MAX MINUS 45 LBS   4. EVERY MINUTE FOR 10 MINUTES . (10 SETS) 3 POSITION POWER SNATCH (HANG,BELOW KNEE,FLOOR)   5. 21-15-9 reps, for time of: Power Snatch, Read more...

Apr 27th, 2018

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Category: CROSSFIT WOD
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01440

1. POWER CLEAN / FRONT SQUAT TECHNIQUE WARM UP (10 MINS)   2. 20 BACK @ 5 REP MAX MINUS 50 LBS   3. EMOM X 10 MINS ( 10 SETS) 2 Power Clean + 1 Push Jerks As heavy as possible but keep the technique pretty Touch and goes on the Cleans   4. Read more...