Month: December 2014

WOD – 31st December 2014

Warm up Dynamic   Skills Deadlift and Thrusters    WOD  Death by Deadlift – 185/115lbs 3 minutes rest Death by Burpees 2 minutes rest Death by Thrusters – 95/55 1 Rep in 1st minute, 2 Reps  in 2nd minutes, 3 Reps in 3rd minutes Till fail in the same minute   After bash Full body stretch

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WOD – 30the December 2014

Warm up 2 rounds of 10 Samson Stretch 10 OHS – PVC 10 Pull ups 10 Push ups 10 Sit ups 10 Back extn   Skills Power clean WOD – for time 21-18-15-12-9-6-3 reps for time of:95-lb. power cleansSit-upsBack extensions   After Bash Mobility

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WOD – 29th December 2014

Warm up 5 minutes AMRAP Jump rope 3 rounds of 5 Burpees 10 Push ups 15 Sit ups Skills All / Set station WOD – Bench Mark WOD – “Filthy50” For time: 50 Box Jumps, 20/24 inch box 50 Jumping Pullups 50 Kettlebell Swings, 1 pood 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press, (F […]

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WOD – 27th December 2014

Morning Classes shifted to Out of the Box – District Park ( Green park) – 8:00am Evening Classes – Warm up           3 rounds of 5 Burpees 10 Push ups 15 Squats 20 Sit ups Skills Ring dips WOD – 1 For time 21-15-9 reps Chest to bar pull ups Ring dips V sit ups […]

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WOD – 26th December 2014

Warm up 5 minutes jump rope Barbell warm up Skills Back squats Front squats WOD – Back squats 5-4-3-2-1-1-1 Front squats 5-4-3-2-1-1-1 After bash Mobility

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WOD – 23rd December 2014

Warm up AMRAP in 6 minutes 100 single unders 20 step walking lunges Skill Power Clean Push press WOD – 5 rounds for time 10 Power clean 40 Lateral hops 15 Push press 20 Push ups WOD – 2 AMRAP in 5 minutes Bupree box jumps – 24/20 After bash Hand stand push ups Stretch

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WOD – 24th December 2014

Warm up Dynamic warm up Skills All   WOD – AMRAP in 30 minutes :30 seconds ON, :30 second OFF Wall ball shots – 20/14lbs Toes to bar Sit ups   After bash Stretch

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WOD – 22nd December 2014

Warm up CrossFit warm up  Skills All  WOD – LUMBERJACK 25 (Modified )  25 Deadlifts – 185/115lbs 50 Double unders   25 KB swings – 24/16 kg 50 Double unders 25 Overhead Squats -95/65lbs 50 Double unders 25 Burpees 50 Double unders 25 Pullups (Chest to Bar) 50 Double unders 20 Box jumps -24/20” 50 […]

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