Month: January 2016

21st January 2016

Warm up CrossFit warm up Skills Toes to bar WOD – Open 12.3 18 Minutes AMRAP 15 Box Jump – 24/20” 12 Shoulder to overhead (115/75) 9 Toes to Bar After bash Core attack

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19th January 2016

Dynamic warm up Skills Power clean and Ring dips WOD – Bench Mark Girl – Elizabeth 21-15-9 reps of Power clean – 135/95lbs Ring dips After bash Stretch and foam roll

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18th January 2016

Warm up 200 singles 3 rounds of 5 pull ups, 10 squats, 10 sit ups, 10 back extn — 200 singles WOD –For time 25 Push press – 95/55lbs 100 Double unders 90 sec – Plank 15 Push press – 95/55lbs 75 Double unders 60 sec – Plank 10 Push press – 95/55lbs 50 Double […]

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16th January 2016

Dymaic warm up   Skills all WOD – for time In front of a clock set for 18 minutes: 1 min Squats 2 min Box jumps – 24/20” 3 min Situps 4 min Single unders 5 min Burpees 6 min rest – Count total reps for score Courtesy – Sourabh Dubal

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WOD – 15th January 2016

Warm up 50 J & J Barbell warm up Skills Front squats WOD – PR day Front squats 5-5-4-4-3-3-2-2-1-1-1 After bash Work on double unders

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13th January 2016

Warm UP Dynamic   WOD – For time 100 DU 21-15-9 reps of Deadlifts – 155/115lbs HSPU 100 DU   After bash Stretch  

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12th January 2016

Warm up 5 minutes jump rope DYNAMIC WARM UP Skills HSUP WOD – for time 100 Double unders 21-15-9 reps of Deadlift – 155/115 HSPU 100 Double unders After bash stretch

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12th January 2016

Warm up 5 minutes jump rope 3 rounds of barbell warm up Skills Power snatch WOD – 5 rounds for time 30 Wall ball shots – 20/14lbs 5 Power Snatches 2 Minutes rest Courtesy – CrossFit.com After bash Practice – Kipping toes to bar Stretch

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