WOD BLOG

Nov 19th, 2017

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Category: CROSSFIT WOD
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01331

1. 2 SETS: 200 M RUN 15 PUSH UPS 10 AIR SQUATS 5 STRICT PULL UPS   2. MOBILITY PREP ( 10 MINS)   3. EVERY 30 SECONDS FOR 4 MINS. (8 SETS) 3 THRUSTERS¬† 95/65   REST 2 MINS   EVERY 30 SECONDS FOR 4 MINS. (8 SETS) 3 FRONT SQUATS 95/65   4. Read more...

Nov 17th, 2017

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Category: CROSSFIT WOD
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01330

1. 2 SETS: 200 M RUN 15 DB GOBLET SQUATS 15 GOOD MORNING (PVC)   2. DEADLIFT MOBILITY PREP. ( 10 MINS)   3. Every 1 min for 14 mins, alternating between: 5 Deadlifts, 275/175 lbs 10 Dumbbell Thrusters, 45/30 lbs   4. 3 SETS: 20 BACK EXTENSIONS 20 AB WHEEL ROLL OUT *REST AS Read more...

Nov 16th, 2017

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Category: CROSSFIT WOD
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01329

1. AMRAP X 12MINS: 3 Burpees 3 Calorie Row 6 Burpees 6 Calorie Row 9 Burpees 9 Calorie Row Climb by 3 each round.   2. ROM WOD ( 15 MINS)   3. 5 rounds for time of: Run, 200 m Plank Hold, 1 min   4. FOR TIME: 200 DOUBLE UNDERs    

Nov 15th, 2017

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Category: CROSSFIT WOD
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01328

1. 2 SETS: 200 M RUN 30 SECOND HANDSTAND HOLD 15 JUMP SQUATS   2. PISTOL MOBILITY/ PRACTICE (10 MINS)   3. Every 1 min for 12 mins, alternating between: 3 Hang Power Cleans, pick load 10 Pistols (Alternating Legs)s   4. 4 rounds for time of: 30 Push-ups 20 Front Squats, 115/75 lbs 20 Read more...

Nov 14th, 2017

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Category: CROSSFIT WOD
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01327

1. As many reps as possible in 16 mins of: 10 One Arm Dumbbell Snatch (Alternating)s 55/35 10 Pull-ups Run, 200 m   2. ROM WOD (15 MINS)   3. 6 rounds for time of: 10 Burpees 10 Kettlebell Swings, 75/55 10 Toes To Bars   4. ROW 500 M FOR TIME.