Month: September 2016

28th September 2016

Dynamic warm up WOD – Random test – chipper formate 1000 singles for time 500 Meter row for time 100 burpees for time 50 Box jumps for time – 24/20” 2 minutes rest between each chipper. After WOD Foam roller  

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27th September 2016

Warm up Group dynamic warm up Skills All WOD – EMOTM for 20 mins Odd min – 8 push press -115 lbs Even min- 8 burpee box jump – 24/20” After bash Stretch

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26th September 2016

Warm up Dynamic + Barbell warm up Skills Power snatch WOD – 4 rounds for time 12 Power snatches – 75/45 50 double unders 6 power snatches – 84/55 40 double unders 3 power snatch – 95/65 30 double unders Courtesy – Pradeep Maurya After bash Stretch

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WOD – 24th September 2016

Warm up Dynamic Skills Thruster WOD – Freestyle Fran 45 reps of each for time: 95-lb. thrusters Pull-ups Courtesy- CrossFit.com After bash stretch

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21st September 2016

Warm up CrossFit warm up Skills Push Jerk WOD –1 Push jerk 3 reps x 5 sets 5 minute rest WOD – 2 5 Rounds of 7 Push Jerk – 115/75lbs 21 Pike Sit ups After bash Dead hang – .30sec on .30 sec off x 5 minutes Stretch

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20th September 2016

Warm up 5 minutes jump rope Barbell warm up x 2 Skills Deadlift WOD – Death by Hang clean Hang clean – 80 % of your 1RM (no reset allowed / no dropping allowed) Do 1 rep in first minute, 2 reps in 2nd minute and 3 reps in 3rd minute … go until fail […]

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19th September 2016

Warm up 3 rounds of 10 reps Samson stretch, hindu push ups, Iron cross, scorpions, butt bridge Skills All WOD – for time 21 – 18 – 15 – 12 – 9-6-3 
reps of Toes to bar Wallballs (20/14) *5 Strict push up after each round After bash Mobility

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