Wods

7th June 2012

Thursday – Rest and Recovery day Ceck out our athlete Jeff Worn’s home CrossFit Box and what they had to say about us –ยป CrossFit Valdosta Good luck Jeff and see you on Friday for a heavy strength WOD

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6th June 2012

Wednesday Warm up 400m run 3 rounds of 10 Sampson stretch 10 striders 10 sit ups 10 back extensions WOD 150 double under (375 single) 30 KBS (24kg, 16kg) 30 pull ups 15 KBS 15 pull ups 150 double under For time After bash Full body stretch

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5th June 2012

Tuesday — Epic WOD for today Warm up 2 rounds of 5 Burpees 10 push ups 15 squats 20 sit ups WOD 5 rounds of Max box jumps in 1 min (24″, 20″) 1 min rest 3 min break 5 rounds of Max Burpees in 1 min 1 min rest After bash 25 ring dips

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4th June 2012

Monday Warm up 3 rounds of 10 Sampson stretch 10 OHS 10 push ups 10 sit ups 10 back extensions WOD 5 rounds of 10 Power clean (60kg, 40kg) 15 Wall Ball Shots (10kg, 5kg) For time After bash 3 min plank hold

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3rd June 2012

It’s Sunday, go rest and eat…you’ll need the nutrition for tomorrows WOD.

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2nd June 2012

Saturday Warm up 200 jump ropes 3 rounds of 10 OHS 10 situps 10 back extensions WOD 7 rounds of 20 push ups (chest and knees should touch the floor) 15 KBS (24kg, 16kg) 10 pull ups For time After bash Full body stretch

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1st June 2012

Friday Warm up 2 rounds of 5 Burpees 10 push ups 15 squats WOD Push press 3-3-3-3 Push Jerk 3-3-3-3 Weighted pull ups 3-3-3-3 After bash Partner push ups

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31st May 2012

Thursday — Rest day — recover for the strength training stored for Friday.

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30th May 2012

Wednesday — Maneck’s birthday Warm up 100 jump rope 3 rounds of 5 Burpees 10 OHS 10 Sampson stretch WOD The Chief 3 Power Clean (135/95lbs) 6 push ups 9 squats AMRAP for 3 minutes then 1 minute rest. Repeat total 5 such cycles and note down total complete rounds at the end of each […]

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29th May 2012

Tuesday Warm up 200 jump rope 50 KBS (12kg, 8kg) 30 iron cross 20 striders WOD AMRAP in 18mins 10 thrusters (20kg, 15kg) 10 wall ball shots (10kg, 7kg) After Bash Stretching

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