WOD BLOG

Dec 18th, 2018

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Category: CROSSFIT WOD
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01604

1. 2 rounds for time of: Run, 800 m 50 Push-ups 50 AbMat Sit-ups 50 Mountain climbers   2. mobility prep (10 mins)   3. Every 1 min for 16 mins, alternating between: 15 Russian Kettlebell Swings, 75/36 Plank Hold, 45 secs Bar Hang , 45 sec 20 Russian twists 20/14   4. roll out (5 mins)

Dec 17th, 2018

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Category: CROSSFIT WOD
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1603

1. clean technique mobility warm up (10 mins)   2. For time: 10 Deadlifts, 135/95 lbs 20 Goblet Squats, 53/35 lbs 10 Hang Power Cleans, 135/95 lbs 20 Kettlebell Swings, 53/35 lbs 10 Front Squats, 135/95 lbs 20 Jump lunges 10 Push Press, 135/95 lbs 20 Pull-ups 10 Back Squats, 135/95 lbs 20 Burpees   Read more...

Dec 14th, 2018

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Category: CROSSFIT WOD
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1602

1. 2 SETS: 200 M RUN 20 OVERHEAD LUNGES (PVC) 20 SUMO GOODMORNINGS (PVC)   2. DEADLIFT MOBILITY PREP (10 MINS)   3. 3 rounds for time of: 12 Dumbbell Deadlifts, 45/30 lbs 9 Dumbbell Hang Power Cleans, 45/30 lbs 6 Dumbbell Shoulder-to-Overheads, 45/30 lbs   4. Every 1 min for 10 mins, alternating between: 3 Read more...

Dec 13th, 2018

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Category: CROSSFIT WOD
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01601

1. drom / kipping pull up practice   2. Complete as many rounds as possible in 30 mins of: Run, 400 m 15 pull ups Run, 400 m 15 DB Snatch 55/35   2. mobility prep (10 mins)   3. 5 rounds for time of: 20 Knees To Elbows 20 AbMat Sit-ups 20 Russian twists, 20/12 Read more...

Dec 12th, 2018

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Category: CROSSFIT WOD
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01600

1. 2 sets: 200 m run 10 db push press 30 sec side plank (l/r)   2. upper body / hamstring mob prep (10 mins)   3. With a continously running clock perform: 1 Burpee and 1 Shoulder Press, 115/85 lbs in the first 1 min 2 Burpees and 2 Shoulder Press, 115/85 lbs in Read more...