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WODs

  • 03/18/2013 WOD

    By admin | In WOD | on March 18, 2013

    Monday 03/18/2013 Gymnastics: Pull Ups,Non-weighted, Strict 5 rounds of Max Effort. Select an assist to yield range of 8+ reps Depending on ability, can be ring rows, elevated ring rows on box or banded Strength: Take 18 Minutes to Establish a 1RM Deadlift WOD: AMRAP 7 Minutes Run 200m 15 Hang Power Clean @ 75% […]

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  • 03/15/2013 WOD

    By admin | In WOD | on March 15, 2013

    Friday 03/15/2013 WOD: CrossFit Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes of: 115/75 pound Shoulder to overhead, 5 reps 115/75 pound Deadlift, 10 reps 15 Box jumps, 24/20 box Spend a good 20minutes warming up! This is an intense 10 minutes so prime your engine! {source}<iframe width=”460″ height=”259″ […]

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  • 03/14/2013 WOD

    By admin | In WOD | on March 14, 2013

    Thursday 03/14/2013 Skill Work for 13.2 {source}<iframe width=”460″ height=”259″ src=”http://www.youtube.com/embed/j58AbG5ZBWY?list=UUtcQ6TPwXAYgZ1Mcl3M1vng” frameborder=”0″ allowfullscreen></iframe>{/source} {source}<iframe width=”460″ height=”259″ src=”http://www.youtube.com/embed/lE_z2wvC4oI” frameborder=”0″ allowfullscreen></iframe>{/source} This is a different animal than 13.1 this is “Sprint Pace” WOD.  Two words don’t go together normally but you don’t want to come out of the gates so fast that 4 minutes into the WOD your […]

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  • 03/13/2013 WOD

    By admin | In WOD | on March 13, 2013

    Wednesday 03/13/2013 Gymnastics: 5 x 4 Strict Pullups, lightest possible assist to make 4 reps challenging Max effort on last set Pull every 2 minutes Strength: 5 x 5 Back Squat @ 75% of 1RM Max effort on last set Lift every 2 minutes WOD: 21-15-9 (12 minute cap) Push Press @ 80% of 1RM […]

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  • 03/12/2013 WOD

    By admin | In WOD | on March 12, 2013

    Tuesday 03/12/2013 Gymnastics: 5 x Max Effort, Strict Ring Dips, Work every 2 minutes Depending on ability, can be ring dips using box, strict ring dips, or weighted ring dips with dip belt WOD: Five Rounds (25 minute cap) 15 Deadlifts @ 60% of 1RM 20 Box Jumps, 24/20 25 Double Unders  

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