Give us a call: +916-420-3219

WOD & BLOG

  • 28JUL
    0 Comments

    Main – CrossFit

    10/11/13 (No Measure)

    400 m run
    2 rounds:
    10 step-ups
    10 ring rows
    10 inchworm pushups
    10 back extensions (GHD)

    Back Squat (4×3@75%, 2×3@80%, 2×2@85%)

    Be sure to take 60-90 seconds rest between sets!

    Push Press (4×4@65%, 3×3@80%)

    Be sure to take 60-90 seconds rest between sets!

    Metcon (Time)

    4 Rounds
    10 Plate Burpees 25/15
    15 Goblet Squats 53/35
    20 KB Swings 53/30
    25 Situps

  • 26JUL
    0 Comments

    Main – CrossFit

    Warmup 3 (No Measure)

    800m Run
    Outside
    High Knees
    Butt Kickers
    Karaoke
    Back Pedal to Sprint
    25 Push Ups

    Metcon (Time)

    2 Round w/Partner (Just Kidding…1 Round)
    200m Run
    10 Snatches 115/75
    20 Toes2Bar
    30 Push Press 115/75
    40 Burpees
    50 Wall Balls 20/14
    100 DUs
    400m Run
    100 DUs
    50 Wall Balls 20/14
    40 Burpees
    30 Push Press
    20 Toes2Bar
    10 Snatches
    200m Run

  • 25JUL
    0 Comments

    Main – CrossFit

    (No Measure)

    Arm circles
    Leg swings
    10 Air squats
    Run 100m
    Downward dog – hold 30 seconds warm up ankles
    Stretch wrists
    10 jumping squats
    Run 100m
    10 Pass throughs
    10 figure 8′s
    10 good mornings

    EMOM

    10 minutes
    Min 1: 7 Weighted Burpees
    Min 2: 10 Medicine ball cleans

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 16 minutes:
    2 Rope Climbs
    8 Squat Cleans 135/95
    12 Box Jumps 24/20
    16 KB Swings 70/53

    For this workout Rx means box JUMPS, not step ups.
    Scale rope climbs with 10 ring rows with your body as parallel with the ground as possible.

    Core Circuit

    4×0:40 on/0:40 off Hollow Hold on hands and feet.
    Keep shoulders active. Arms should be touching your ears.

  • 24JUL
    0 Comments

    Main – CrossFit

    Warmup 7 (No Measure)

    800m Run
    2 Rounds
    15 Supermans
    15 Sit-ups
    10 Push ups
    15 OVH Squats
    Banded Shoulder Stretch

    Back Squat

    Every 2 minutes:
    1×5@65%
    1×4@70%
    1×3@75%
    1×2@80%
    1×1@90%
    1×1@95%

    Metcon (AMRAP – Rounds and Reps)

    18 minutes
    Run 200m
    10 Power Snatch 95/65
    15 Burpee Box Jump Overs 24/20
    20 C2B

    Mobility

    Lizard stretch
    Seated straddle to right, left and middle.
    Foam roll quads, hamstrings, IT bands.
    Glute smash with ball
    Give yourself a hug and foam roll your back.
    With foam roller under your upper back bring your arms overhead, keeping hips down, allow shoulders and chest to open up.