wod(1) 0

WOD: 07/11/2013

Warm-up: 2x200m run Dynamic warm-up Skill:15 mins 3×10 Floor press Bent over row Upright row WOD:20 mins cap Cash in: 480m run 4 rounds 25

July 10, 2013 Blog, WOD
wod(1) 0

WOD: 07/10/2013

Warm-up: 480m Run 30 Air Squats 20 Push ups 5 Pull Ups Skill: Thruster review 1×5- 65/45 Front squat 1×5- 95/65 1×3- 115/75 Push press

July 09, 2013 Blog, WOD
wod(1) 0

WOD: 07/09/2013

Warm-up 800m run 20 up downs 30 grass hoppers 10 close grip chin up Skill: 2×10 snatch press 3x 5 back squats 5 back squat/back

July 08, 2013 Blog, WOD
wod(1) 0

WOD: 07/08/2013

Warm-up 480m run 50 air squats 15 ring dips 2×5 pull ups “weighted Skill: 3×5 false grip pull up “rings” 3×3 negative Muscle up 2×10

July 07, 2013 Blog, WOD
wod(1) 0

WOD: 07/03/2013

Warm up: 480m run 20 squat jumps 2×5 pull ups “weighted” 15 ring dips Skill: Hang Power Snatch 10×1-45/35 5×2-60% or 65/45 3×3-70% or 95/65

July 02, 2013 Blog, WOD
wod(1) 0

WOD: 07/02/2013

Warm up: 2x200m run 20 jumping split lunges 10 clapping push ups 5 ring dips 5 HSPU Skill: 12 mins Push press 10×1- 45/35 5X1@

July 01, 2013 Blog, WOD
wod(1) 0

WOD: 07/01/2013

Warm up: 480m run 2×20 hollow rocks 2×5- pull ups “weighted 2×5- chin ups “weighted 5- HSPU Skill: pistols (A) 30 pistols totals (L) (R)

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

WOD: 06/27/2013

Warm- up: 800m run Dynamic warm up Skill: 20 min 5×3 Negative muscle up 3×5 Archery pulls 3×10 supermans WOD: 12 min Amrap 10 Burpees

June 26, 2013 Blog, WOD
Back to Top Copyright © 2012 - CrossFit Downey, LLC. All rights reserved.