WOD Category

Saturday, 25 June WOD

Jun 24, 2016Comments off9 Views

CrossFit Low Oxygen – Group WOD () Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Squat Clean P1 does 10 then P2 Does 10 etc. One works at a time 135/95 Metcon (AMRAP – Rounds and Reps) Rest 5 Min before Metcon

Friday, 24 June WOD

Jun 23, 2016Comments off11 Views

CrossFit Low Oxygen – Group WOD Warm-up Warm-up (No Measure) Arm circles, Leg swings, ankle circles 3×6 reps: reverse Lunges squat to knee touches Med ball front squat toes to rings burpees Weightlifting RFESS (4×6 @31×1) Metcon

Thursday, 23 June WOD

Jun 22, 2016Comments off14 Views

Announcements Super Friends tonight @Prost 6:30pm test your strength with a stein holding contest CrossFit Low Oxygen – Group WOD Warm-up Warm-up (No Measure) 3 rounds: 5 strict pull ups 10 Push ups 15 overhead plate squats

Weds., 22 June WOD

Jun 21, 2016Comments off19 Views

CrossFit Low Oxygen – Group WOD What word did you use most today? Warm-up Warm-up (No Measure) “Tabata This” 8 Rounds of:20/10 Chin over the bar hold Ring support hold Handstand hold Squat hold against the wall

Weds., 22 June Elements

Jun 21, 2016Comments off11 Views

CrossFit Low Oxygen – ELEMENTS Warm-up Warm-up (No Measure) Warm-up 20 Sciatic Nerve Flossing each leg ** leg back chin up, leg front flex, leg back chin down=1 Cat camel- 10 Sumo Stance Inch Worm 10 reps

Tuesday, 21 June WOD

Jun 20, 2016Comments off22 Views

CrossFit Low Oxygen – Group WOD Warm-up Warm-up (No Measure) Partner warm up: 20 WB toss in bottom of squat 20 WB slams 20 WB toss over racks 20 WB abmat sit ups 20 Push up+ plank

Monday, 20 June WOD

Jun 19, 2016Comments off24 Views

CrossFit Low Oxygen – Group WOD What did you do this weekend? Warm-up Warm-up (No Measure) Run 100M forward, 100 m side, 100 M back,100 M side 20 Steps Walking Lunge w/ Twist 50 Jumping Jacks 20

Monday, 20 June Elements

Jun 19, 2016Comments off23 Views

CrossFit Low Oxygen – ELEMENTS Warm-up Warm-up (No Measure) 3 Rounds: 6 Thoracic Rotations each arm 5 Yoga push ups 10 one arm RKB swings 10 pvc pass throughs 10 Push up shoulder taps 10 Plate External

Saturday, 18 June Partner WOD

Jun 17, 2016Comments off27 Views

CrossFit Low Oxygen – Group WOD Metcon Metcon (Time) Teams of 3: P1 on Rower, P2 Static, P3 Movement. Can Rotate however movement doesn’t start til Partner is in Static Hold. Row 5000m 100 Wall Balls/ Static

Friday, 17 June WOD

Jun 16, 2016Comments off30 Views

CrossFit Low Oxygen – Group WOD DRILLS Warm-up (No Measure) Kipping Drills Butterfly Drills Handstand Drills and Progressions *butterfly allowed if have 5 CTB pull ups *Kipping allowed if you have 2 strict pull ups You can