wod(1) 0

WOD: 10/31/2013 ” this WOD is scary!

Warm up: 480m run Dynamic warm up   Skill: Back Squat: 1X5@60 2X3@70% 3X5@80% 2X2@92%   WOD:   12 minute AMRAP of:   20 (steps)

October 30, 2013 Blog, WOD
wod(1) 0

WOD: 10/30/2013

Warm-up: 800m run 3 min double unders   Skill: Overhead 3×5   Snatch balance 3×10   / Deadlift 3×5   WOD: 15 mins Dead by

October 29, 2013 Blog, WOD
wod(1) 0

WOD: 10/29/2013

Warm Up: 480M run 6 Min Amrap 10 Kipping pull-ups 10 pistols Alternating 0:15′s L-sit hold   Skill:   15 minutes to establish a 1RM

October 28, 2013 Blog, WOD
wod(1) 0

WOD: 10/28/2013

Warm up: 480m Run 5 Min 10 Hollow Rocks 15 sec Arch Rocks 10 toes to bar   Skill: 12 min: Front squat: 1X5@65% or

October 27, 2013 Blog, WOD
wod(1) 0

WOD: 10/24/2013

Warm up: 200m run 100 jumping jack 20 updowns 20 grasshoppers   Skill: Pistols- 3×10 ideal weighted     Butterfly pull ups   WOD: 20min

October 23, 2013 Blog, WOD
wod(1) 0

WOD: 10/23/2013

Warm-up: 480m run 30 jumping split lunges 15 clapping push ups 10 pull ups   Skill: Clean of blocks “above the knee” 1×5@60% or 75/55

October 22, 2013 Blog, WOD
wod(1) 0

WOD: 10/22/2013

Warm-up: 2 rounds 200m run 5 ring dips 10 squats 6 Shoulder taps   Skill:   1) Back Squat: 1X5@60% or 75/55 1X5@65% or 95/65

October 21, 2013 Blog, WOD
wod(1) 0

WOD: 10/21/2013

Warm-up: 480m Run 30 hollow rock 30 squat jump 30 push ups 15 push up   Skill: 3×20 Weight double KB lunges 3×10 double KB

October 20, 2013 Blog, WOD
Back to Top Copyright © 2012 - CrossFit Downey, LLC. All rights reserved.