WOD BLOG

Aug 9th, 2018

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Category: CROSSFIT WOD
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01512

1. AMRAP 30 MINS : 200 M RUN (LIGHT) 100 M DOUBLE KB FRONT RACK CARRY 1:00 MIN PLANK HOLD 200 SINGLE UNDERS   2. ROM WOD (15 MINS)   3. EVERY 3 MINUTES FOR 15 MINUTES (5 SETS) 400 M RUN.  (PACE 1:30)

Aug 8th, 2018

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Category: CROSSFIT WOD
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01511

1. 2 SETS: 200 M RUN 20 SHOULDER TAPS 20 MOUNTAIN CLIMBERS   2. UPPER BODY MOBILITY PREP (10 MINS)   3. EVERY 2 MINS FOR 10 MINS. (5 SETS) 8 BENCH PRESS   REST 2 MINS   EVERY 2 MINS FOR 10 MINS ( 5 SETS) 8 Double Kettlebell Bent Over Row   4. Complete Read more...

Aug 7th, 2018

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Category: CROSSFIT WOD
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01510

1. Complete as many rounds as possible in 15 mins of: 50 Alternating Dumbbell Snatches, 50/35 lbs 40 Burpees 30 Sec L-sit hang 20  Push-ups   2. ROM WOD /ROLL OUT (15 MINS)   3. Complete as many rounds in 15 minutes as you can of: Run, 400 m Max Rep TOES TO BAR   Read more...

Aug 6th, 2018

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Category: CROSSFIT WOD
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01509

1. 2 SETS: 200 M RUN 15 GOBLET SQUATS 15 KB DEADLIFTS   2. HANG SQUAT CLEAN TECHNIQUE WARM UP (10 MINS)   3. EVERY 1:30 FOR 9 MINS (6 SETS) 3 HANG SQUAT CLEANS (START LIGHT AND WORK TO A HEAVY SET)   4. Complete as many rounds as possible in 12 mins of: Read more...

Aug 3rd, 2018

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Category: CROSSFIT WOD
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01508

1. DROM/ ROLL OUT (10 MINS)   2. “LOREDO” 6 rounds for time of: 24 Air Squats 24 Push-ups 24 Walking Lunges Run, 400 m   3. 2 SETS: 25 GHD SIT UPS 25 GOOD MORNINGS