oct
19
2014WOD 20102014
A. STRENGTH: Deadlift 7-7-7-7-7 B. 21/15/9 Deadlift (140/110kg) Box Jumps
Category Archives: WOD
oct
16
2014WOD 17102014
“The Seven” 7 rounds of: 7 Handstand push-ups 7 Thruster (60/40kg) 7 Knees to elbows 7 Deadlift (112.5/77.5kg) 7 Burpees 7 Kettlebell swings, (32/24kg) 7 Pull ups
oct
15
2014WOD 16102014
A. STRENGTH: Sumo Deadlift High Pull 3-3-3-3-3-3 B. AMRAP 12′: 3 SDHP (35/20kg) 10 Double unders 6 SDHP (35/20kg) 20 Double Unders 9 SDHP (35/20kg) 30 Double Unders and so on…
oct
14
2014WOD 15102014
GYMNASTIC DAY
oct
13
2014WOD 14102014
A. SKILLS: Turkish Get Up B. 3 Rounds For Time: 15 TGU (24/16kg) 30 Kb Swings 400m Run
oct
12
2014WOD 13102014
A. STRENGTH: Back Squat 3-3-3-3-3-3 B. EMOM 18′ 1st 1-3 Rope Climb 2nd 3-5 Strict HSPU 3rd 5-7 Back Squat (80/60kg)
oct
09
2014WOD 10102014 “Bea&Emilio’s Tribute”
A. STRENGTH: Snatch 3-3-3-3-3-3 B. 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 Squat Snatch (60/40kg) Wall Climb
oct
08
2014WOD 09102014
A. STRENGTH: Strict Toes To Bar 5 x 7-10 reps B. WOD 2 “FitXAll” 3 Rounds For Time: 20 Kb Swing (24/16kg) 20 Box Jumps 20 Toes To Bar
oct
07
2014WOD 08102014
“Crossfit Total” 1 Rep Back Squat 1 Rep Press 1 Rep Deadlift
oct
06
2014WOD 07102014
A. STRENGTH: Strict Pull Ups 3 x Max Reps B. “Tabata This” Pull Ups Push Ups Sit Ups Squats