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WOD Blog

CrossFit WOD, December 10, 2018

181210 Warm-up Row Technique for 500M Squat Work Bear Crawl Pre-WoD 2 Rounds 100M Row 5 Wall Ball Metcon (Time) 2000 M Row 50 Wall Ball 20/14 1000M Row 35 Wall Ball 500 M Row 20 Wall Ball RX+ = 30/20 30 Min cut off

CrossFit WOD, December 9, 2018

181209 Metcon 15 Min Roll and Stretch 20 Min Gymnastics Bodies Couplets 15 EMOM Athlete Chooses Movements

CrossFit WOD, December 8, 2018

181208 Metcon (Time) WITNESS!!! Grab your favorite warboy and let’s go plunderin’ 1 Round ea 750M Row 20 T2B *** 1 Round ea 40 Cal Bike 10 Muscle Ups *** 3 Rounds ea Med Ball Clean 20 10 Burpee and Over

CrossFit WOD, December 7, 2018

181207 Power Snatch (2) 2 Power Snatch 2 OHS work to perfection, the right weight is the one that will look the same from the beginning to the end of the WoD Metcon (Time) 6 Rounds 4 Power Snatch 135/95 4 Overhead Squat 135/95 8 Box Jumps

CrossFit WOD, December 6, 2018

181206 Warm-up Directed Roll 8 Min Partner Passive Stretching 8 Min Strict Muscle-Up (5) Work Low Ring First (ALL) Goal is 5 sets at same rep count Alt work on false grip Pull – Up Metcon (Time) 3 Rounds 20 Push Ups 20 Sit Ups

CrossFit WOD, December 5, 2018

181205 Warm-up Squat Warm Up Squat Therapy HSPU Discussion Landmine Squat Workout Landmine Front Squat (5) in 12 min work up to heaviest 5 rep Metcon (Time) 5 Rounds 15 Thrusters 15 HSPUs rest 1:00

CrossFit WOD, December 4, 2018

181204 Warm-up 500M Row – working on perfect posture in catch Plank Hold x 2 working on hollow Bar Hang Arch to Hollow on bar, half raise Deadlift Warm Up Deadlift (6 6 6 6) Warm up with 4 sets. first two sets to get to workout weight, next two weights above workout weight. Metcon…
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CrossFit WOD, December 3, 2018

181203 Warm-up 20 Walking Lunge, 5 Inch Worm Jump Rope Practice 5 Min to work on DBUs Bear Crawls Landmine SA Kneeling Press (8 8 8 8) record weight of plates used, always use 45lbs bars press explosively and then count :04 on way down. move up gradually SA Landmine Row (8 8 8 8)…
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CrossFit WOD, December 1, 2018

181201 Snatch Balance (2 2 2 2) 2 Snatch Balance + 2 OHS working up in weight Metcon (Time) 5 Rounds 15 Cal Bike 10 Snatch 95/65 rest 1:00

CrossFit WOD, November 30, 2018

181130 Shoulder Press (5 5 5 5) :90 between sets increase weight each round Metcon (Time) 3 Rounds 30 Wall Balls 10 HSPU 5 Bar Muscle Ups