Month: September 2015

WOD – 29th September 2015

Warm up 3 rounds of 5 Burpees 10 Hindu push ups 15 Back extn 2 rounds of Barbell warm up Skills Front Squats WOD -1, For time 21-15-9-3-6 Squat clean – 95/55lbs Burpee over the bar Courtesy – Sourabh Dubal WOD – 2 EMOTM for 7 minutes 00:30 seconds KB Swings – 24/16kg 00:30 seconds […]

Read More

WOD – 28th Septmeber 2015

Warm up CrossFit warm up WOD – for time – Chipper 60 Push ups – HR 50 Sit ups – weighted – 25/15lbs 40 Burpees 30 Ring dips 20 Box jumps – 30/24” 10 Wall walk After bash L hang for 2 minutes Stretch

Read More

25th September 2015

Warm up Barbell warm up Skills Thrusters WOD – 1 Heavy thruster 5-5-4-4-3-3-2-2-1-1-1 (PR) WOD – 2 Tabata – Lunges Tabata – Knees to elbow After bash Stretch

Read More

WOD – 23rd September 2015

Warm up CrossFit Skills All WOD – for time 300 Double unders 100 Push ups – HR 100 Lunges 100 Sit ups 100 Hollow rocks After bash Stretch

Read More

WOD – 21st September 2015

Warm up Dynamic warm up Skills HSPU WOD – 7 rounds for time 5 Hand stand push ups 10 Air squats 15 Pull ups 3 minutes rest 100 box jumps (for time) After bash Mobility

Read More

WOD – 19th September 2015

Warm up 3 rounds of 10 Squats 10 Push ups 10 Striders 5 Brupees Skills Power clean WOD – AMRAP 15 minutes 5 Power clean – 115/75lbs 10 Chest to bar pull ups 15 Wall ball shots After bash Active hang – 3 mins work Stretch

Read More

WOD – 18th September 2015

Warm up Barbell warm up Skills Power snatch WOD – 1 Power snatch 3 resp x 6 sets WOD – 2 Tabata – Sit ups Tabata – Double unders After bash Stretch

Read More