WOD Category

Sat, 21 Jan Partner WOD

Jan 20, 2017Comments off4 Views

CrossFit Low Oxygen – Group WOD Metcon Metcon (AMRAP – Reps) Min 0-4 30 Deadlifts 175/135 Max T2B remaining time Min 4-6 REST Min 6-10 20 Deadlifts 195/155 Max Dball Slams remaing time Min 10-12 REST Min

Fri, 20 Jan WOD

Jan 19, 2017Comments off4 Views

CrossFit Low Oxygen – Group WOD Have you ever done the Bear Complex? Warm-up Warm-up (No Measure) 6 min Jump Rope 6 min Banded Stretches 10 reps of each of Bear Complex with a pause between each

Thurs, 19 Jan WOD

Jan 18, 2017Comments off5 Views

CrossFit Low Oxygen – Group WOD Metcon Manuel (AMRAP – Reps) 5 Rounds of: 3 minutes of Rope Climbs 2 minutes of squats 2 minutes of push-ups 3 minutes to run 400 run Wear a weight vest

Strength Thursday 19, January

Jan 18, 2017Comments off4 Views

CrossFit Low Oxygen – Strength AM Metcon (No Measure) A) Pulling, Grip and L-sit Development 1) Pulling 3 Minutes Max Legless Rope Climbs 2) Grip Accumulate 2 minute hang on pull-up bar 3) L-Sit Development -2x Max

Teen WOD 1/19/2016

Jan 18, 2017Comments off5 Views

CrossFit Low Oxygen – Teens Warm-up (No Measure) W/Up: Jog 400 m, then 5 min. at a jogging pace of: agility ladder, box jumps, cone drills. SKILL WORK Hanging power clean Metcon (AMRAP – Rounds and Reps)

Weds, 18 Jan WOD

Jan 17, 2017Comments off8 Views

CrossFit Low Oxygen – Group WOD Warm-up Warm-up (No Measure) 5 min mobility 3 sets 1 min plank hold 10 jumping air squats 10 kip swings 3 min KB Plank RACES Weightlifting KB single Arm High Pull

Tues, 17 Jan WOD

Jan 16, 2017Comments off12 Views

CrossFit Low Oxygen – Group WOD Do you ski or snowboard or none? Metcon Metcon (Time) For time: Row 50 calories 50 handstand push-ups 50 L pull-ups 95-lb. sumo deadlift high pulls, 50 reps 50 inverted burpees

Strength Tuesday 17 November

Jan 16, 2017Comments off10 Views

CrossFit Low Oxygen – Strength AM Metcon (No Measure) A) 3 Rounds NFT: 16/16 Single Leg Reverse Hyper 5/5 Single Leg Hamstring Sliders B) 5 x 2 minute intervals: 21 Box Jumps (24/20) 15 Handstand Push-ups with

Teen WOD 1/17/2016

Jan 16, 2017Comments off6 Views

CrossFit Low Oxygen – Teens Warm-up (No Measure) W/Up: Dumbbell complex—7 reps of each for 3 rounds at a jogging pace of: dumbbell deadlift, dumbbell clean, dumbbell front squat, dumbbell push press. SKILL WORK Medicine-ball clean Metcon

Mon, 16 Jan Lurong Living WOD

Jan 15, 2017Comments off14 Views

CrossFit Low Oxygen – Group WOD Warm-up Warm-up (No Measure) 5 Min Lined Warm up butt kickers, high knees, broad jumps, hip openers, high skips etc 5 Min PVC Burgner WU 3 Rounds: #15 bar 8 reps