WOD BLOG

Aug 2nd, 2018

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Category: CROSSFIT WOD
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01507

1. Complete as many rounds as possible in 30 mins of: Run, 400 m (LIGHT) 5 STRICT PULL UPS 100 M FARMER WALK (LIGHT) 10 STRICT KNEES TO ELBOW 200 SINGLE UNDERS   2. ROM WOD (15 MINS)   3. Every 1 min for 12 mins, alternating between: 15/10 Row Calories Plank Hold Hold Plate Read more...

Aug 1st, 2018

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Category: CROSSFIT WOD
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01506

1. 3 SETS: 200 M RUN 30 SECOND SINGLE LEG GLUTE BRIDGE (L/R) 30 SECOND HANDSTAND HOLD 30 SECOND SIDE PLANK (L/R)   2. UPPER BODY MOBILITY PREP (10 MINS)   3. EVERY 2 MINS FOR 10 MINS (5 SETS) 8 DUMBBELL ARNOLD PRESS (LIGHT)   4. Complete as many rounds as possible in 10 Read more...

Jul 31st, 2018

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Category: CROSSFIT WOD
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01505

1. 3 rounds for time of: 15 Burpees Run 400m 15 Pull-ups   2. ROM WOD  (15 MINS)   3. Complete as many rounds as possible in 12 mins of: Run, 400 m 12 Toes-to-bars Bear Crawl, 20 M   4. COOL DOWN: 500 M ROW 200 SINGLE UNDERS  

Jul 30th, 2018

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Category: CROSSFIT WOD
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01504

*DELOAD WEEK* 1. 3 SETS: 400 M RUN (LIGHT) 25 AIR SQUAT   2. SQUAT FIX / ROLL OUT (10 MINS)   3. EVERY 2 MINS FOR 10 MINS (5 SETS) 8 PAUSE BACK SQUAT @ 50% ( 2 SEC PAUSE)   4. 3 rounds for time of: 14 Kettlebell Swing (Russian)s, 70/53 lbs 10 Read more...

Jul 27th, 2018

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Category: CROSSFIT WOD
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01503

1. 2 SETS: 200 M RUN 8 SINGLE ARM DB OVERHEAD LUNGE (L/R) 16 ALT DUMBBELL SNATCH   2. FRONT SQUAT MOBILITY PREP (10 MINS)   3. Every 2 minutes for 10 minutes. (5 sets) Set 1 – 8 FRONT SQUAT @ 50% Set 2 – 8  FRONT SQUAT @ 50% Set 3 – 5  FRONT Read more...