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WOD Blog

CrossFit WOD, October 15, 2018

181015 Warm-up 600 M Run Bar Hollow Hold Object Hold Arch to Hollow 3 x 6 4 Tabata Air Squat Front Squat (4 4 4 4) Only do 4 sets including warm up Tempo (3, 2, X, 3) Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 11 Dumbbell Thruster 11 Chest to Bar Pull…
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CrossFit WOD, October 14, 2018

181014 Warm-up Gymnastics Warm Up Dynamic and Static Stretching Ab Couplets x 2 15 EMOM 1. Strict Chin Up 2. BMU/Pull Over 3. Strict T2B

CrossFit WOD, October 13, 2018

the birthday workout of tyler nickell who pulled 585lbs yesterday AdamBrown (Time) Two Rounds For Time of: 295 pound Deadlift, 24 reps 24 Box jumps, 24" box 24 Wallball shots, 20 pound ball 195 pound Bench press, 24 reps 24 Box jumps, 24" box 24 Wallball shots, 20 pound ball 145 pound Clean, 24 reps…
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CrossFit WOD, October 12, 2018

181012 Warm-up Line Drills 2 x :90 easy bike Do 1 Min sprint then rest 5- 8 min to allow for full recovery then do 10 min test then mandatory stretch 1 Minute Assault Bike Cal Test (Calories) 10 Min Assault Bike (Calories) This is what it sounds like. Do 10 minutes on the assault…
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CrossFit WOD, October 11, 2018

181011 Warm-up 2000 Meter Row Warm Up Metcon 3 Rounds Make the corpus look good-er (Ring) Plank Hold :15 – 1:00 Ring Dip/Push Up 3 – 15 Supinated Grip Supine Ring Row 3- 15 Metcon 3 Rounds make the corpus look good-er-er Jumping Side Lunge 6 ea. Curl to Arnold Press 9 ea. Straddle Up…
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CrossFit WOD, October 10, 2018

181010 Warm-up 800M Run Partner Arch and Hollow x 3 All the movement warm up Metcon (Time) 3 Rounds 15 DB Thruster 5 Muscle Up 3 Rounds 15 DB Split Clean and Jerk 8 Chest to Bar Pull Ups 3 Rounds 15 Push Press 200M Farmer Carry

CrossFit WOD, October 9, 2018

181009 Front Squat (6 6 6 6) 60, 70, 70, 75 Warm-up 750 M Row @ 2k pace Wrist Stretches, PVC Front Rack Stretch Squat Therapy w/PVC Partner Perfect Airsquats Metcon (Time) 4 Rounds 24 Walking Lunges (1 front rack, 1 farmer carry switch halfway through) 35/26 10 Box Strict HSPU RX+ = lunge OH…
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CrossFit WOD, October 8, 2018

181008 Warm-up Warm UP Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders 8 min to get max unbroken double-unders Metcon (AMRAP – Reps) 8 Min AMRAP 50 Double Unders 15 Deadlift 205/135 4 Wall Walks

CrossFit WOD, October 6, 2018

181006 Front Squat (3 3 3 ) 80, 85, 90 Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Medball Clean 20 Wall Ball 3 Wall Walk

CrossFit WOD, October 5, 2018

181005 Warm-up Warm UP Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders 8 min to get max unbroken double-unders Metcon (AMRAP – Reps) 8 Min AMRAP 50 Double Unders 15 Deadlift 205/135 4 Wall Walks