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WOD & BLOG

  • 19SEP
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    Main – CrossFit

    Warmup 1 (No Measure)

    High knee holds
    butt kick holds
    Inchworm pushups
    Lizard
    Side lunges
    High knees
    Side shuffle
    Bear crawl
    10 good mornings
    10 OHS
    10 pass throughs
    10 figure 8′s

    Sled Push (4x50m)

    Bent over KB row (KB or DB in each hand)

    Metcon (Time)

    1 min ME calorie row (even min)
    2 clusters (odd min) 115/75
    Repeat until you reach 100 calories

  • 18SEP
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    Main – CrossFit

    (No Measure)

    High knees
    Butt kickers
    High skips
    Lateral skips
    High knee hops
    Side lunges
    Inchworm push ups
    10 supermans
    10 air squats
    10 lunges
    10 back extensions

    Bulgarian Split Squat

    3×10
    Hold a kettlebell or dumbbell in each hand. The higher your back foot is the more difficult. Keep chest up, knee should not pass over your toe. Keep core engaged.

    Metcon (Time)

    EMOM 30 min
    Min 1: 8 burpee box jump overs
    Min 2: 10 unbroken wall balls
    Min 3: 15 KB swings 53/35

  • 17SEP
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    Main – CrossFit

    Warmup 1 (No Measure)

    High knee holds
    butt kick holds
    Inchworm pushups
    Lizard
    Side lunges
    High knees
    Side shuffle
    Bear crawl
    10 good mornings
    10 OHS
    10 pass throughs
    10 figure 8′s

    Clean complex (Every 90 seconds for 7:30 (6 sets))

    Hang clean + 3 Front squats + 1 Jerk

    Metcon (Time)

    Buy in: Run 800m
    -3 rounds-
    8 snatches 115/75
    12 pistols
    18 pullups
    Cash out: Run 800m

  • 16SEP
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    Main – CrossFit

    Warm-up (No Measure)

    Run 400 m
    squat prep/ core twist
    inchworm
    crab walk
    burpee broad jumps
    10 leg swings
    15 pvc pass through’s

    Push Press (EMOM )

    EMOMx8
    Min1: 5@60%
    Min2: 5@65%
    Min3: 4@70%
    Min4: 4@75%
    Min5: 3@80%
    Min6: 3@85%
    Min7: 2@90%
    Min8: 1@95%

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 14min
    8 Deadlift 225/155
    10 T2B
    12 Box Jumps

    Core Circuit

    3 rounds not for time
    5 rollouts (right, left and middle counts as one)
    15 sit-ups