MONDAY WOD 12/22/14

Posted by on Dec 21, 2014 in WOD

MONDAY WOD “CrossFit Total” Find Your 1 Rep Max -Back Squat -Press -Dead Lift *You will have 15 minutes to find each 1 Rep Max. You only get 3 attempts at each lift. *The press is a strict press so there can be no bend in the knees or movement in the hips. You will take the bar from the rack *The dead lift must reach full extension, and be taken back to the floor under control. No dropping th…e bar. ***If you have any injuries or sensitive areas that could...

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WEDNESDAY WOD 12/16/14

Posted by on Dec 16, 2014 in WOD

WEDNESDAY WOD 4 Minute AMRAP 5 Front Squat (155/105) 5 Burpees over Bar Rest 3 Minutes 4 Minute AMRAP 10 KB Swings (70/53)… 10 Box Jumps THEN Strength Work on a weakness. Ask your trainer for suggestions on reps and sets Endurance 100 Double Unders Rest 30 Seconds 50 Double Unders Rest 15 Seconds 25 Double...

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Tuesday WOD 12/16/14

Posted by on Dec 15, 2014 in WOD

TUESDAY WOD 5 Rounds 200m Run 10 Power Clean (135/95) 10 HSPU THEN Strength … 3 Rounds 5 Squat Cleans 5 Strict Deficit HSPU Endurance 400m Row 20 Half Moons 300m Row 20 Half Moons 200m Row 20 Half Moons

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THURSDAY WOD 12/4/14

Posted by on Dec 3, 2014 in WOD

THURSDAY WOD 200m Run 40 Wall Balls (20/14) 40 Box Jumps (24/20) 400m Run 30 Wall Balls 30 Box Jumps 800m Run 20 Wall Balls … 20 Box Jumps THEN Strength 3 Rounds 1 Minute Weighted Plank 4 Heavy Turkish Get Ups Endurance 4 Rounds 35 Double Unders 25 Sit...

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