Category: Daily WODs

1st October 2016

Warm up Dymanic Skills all WOD – 5 rounds for time Jumping lunges Frog jumps Sprints Pull ups Tuck jumps Wall ball 30 sec on 30 sec off. After bash Stretch

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WOD – 20th October 2015

Warm up 2 rounds of 10 reps x Push ups, pull ups, Iron cross, Scorpions and Butt Bridge 2 rounds of barbell warm up Skills Deadlifts and Knees to elbow WOD – Team of two (Team WOD) AMRAP in 20 minutes 20 Push press – 95/555lbs 20 Knees to elbows After bash L-hang for 2 […]

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WOD – 12th October 2015

Warm up 3 rounds of 100 single unders 10 Ironcorss 10 scorpions 10 butt bridge 10 DL – barbell Skills Deadlifts WOD – EMOTM for 12 minutes 5 Deadlifts – 185/105lbs Double unders in remaining seconds Your score if total number of DUs in 12 minutes WOD – Skill Strict toes to bar with med […]

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WOD – 22nd July 2015

Warm up Dynamic warm up Skills All WOD – Tabata this Double unders 1 min rest Pull ups 1 min rest Push ups 1 min rest Sit ups 1 min rest Back extn Tabata – 20 seconds ON, 10 Seconds OFF After bash Hand stand hold – 30 sec x 5 Stretch  

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WOD – 20th July 2015

Warm up Dynamic warm up Skills Deadlifts WOD – for 16 minutes ODD minutes – 5 Deadlifts – 225/155lbs Even minutes 10 Pull ups After bash Core attack

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WOD – 18th July 2015

Warm up CrossFit warm up Skills Double unders WOD – Annie (Pike) 50-40-30-20-10 reps of Double unders Pike Sit ups After bash Work on kipping pull ups

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WOD – 17th July 2015

Warm up 5 minutes jump rope Barbell warm up Skills Wall ball, Clean and Jerk WOD – Karen + Grace (Double Girls) 3 rounds of 50 Wall ball shots – 20/14lbs 10 Clean and Jerk – 135/95lbs Courtesy – Pradeep Maurya After bash Stretch

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WOD – 13th July 2015

Warm up 5 minutes jump rope 3 rounds of 10 Push ups 10 Iron cross 10 Scorpion Skills Thrusters WOD – 3 rounds for time 15 Thrusters – 95/55lbs 100 Double unders After bash 30 Hand Stand push ups

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WOD – 11th July 2015

Warm up 5 minutes jump rope PVC Drills Skills All WOD – Chipper For time: 50 Lunges 25 C2B pull ups 50 Box jumps – 24/20” 25 Knees to elbow 50 Double unders 25 Righ dips 50 Back extn 25 Wall ball shots – 20/14lbs 50 Sit ups 25 Push ups – HR Courtesy – […]

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