WOD BLOG

Oct 16th, 2018

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Category: CROSSFIT WOD
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01560

1. 3 RFT: 200 M RUN 30 SEC PLANK HOLD 30 SEC WALL SIT 30 SEC HANG FROM PULL UP BAR 100 SINGLE UNDERS   2. ROM WOD (15 MINS)   3. Every 1 min for 15 mins, alternating between: 15/12 Burpees 15/12 Rus Kettlebell Swings, 72/53 lbs 15/12 Row (calories)s   4. Tabata: hollow Read more...

Oct 15th, 2018

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Category: CROSSFIT WOD
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01559

1. 2 sets: 200 m run 20 lunges 20 push ups   2. thruster mobility prep (10 mins)   3. Every 1 min for 10 mins, alternating between: 10 Toes-to-bars 10 Thrusters, 95/65 lbs   4. Complete as many rounds as possible in 15 mins of: 5 Deadlifts, 95/65 lbs 5 Power Cleans, 95/65 lbs Read more...

Oct 12th, 2018

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Category: CROSSFIT WOD
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01558

1. 2 SETS: 200 M RUN 15 OHS (PVC) 15 K2E   2. OHS/ SNATCH TECHNIQUE WARM UP (10MINS)   3. Every 1:30 for 15 mins, alternating between: 2 Power Snatch + 2 Overhead Squat, pick load Run , 200 m   4. 3 rounds for time of: 10 Toes To Bars 10 Power Snatches, Read more...

Oct 11th, 2018

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Category: CROSSFIT WOD
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01557

1. 5 rounds for time of: Sprint, 100 m 10 Pull-ups Sprint, 100 m 10 Burpees Rest 30 secs   2. ROM WOD (15 MINS)   3. In 14 mins do: Row, 1000 m Farmers Walk (Kettlebell), 55/36, 400 m then in the remaining time, AMRAP of: KB sumo high pull 55/36  

Oct 10th, 2018

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Category: CROSSFIT WOD
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01556

1. 2 sets: 200 m run 30 sec handstand hold 30 sec hang from pull up bar 30 sec wall sit   2. upper body mobility/ push jerk technique (10 mins)   3. every minute for 8 mins. (8 sets) 2 push jerks @ 75%   4. 10 rounds, 1 min each of: 20 Air Read more...