WOD – 10th April 2014

Posted: April 10, 2014 by piyushcfh in Uncategorized
Rest day
Go out and VOTE

WOD – 9th April 2014

Posted: April 9, 2014 by piyushcfh in Daily WODs
Warm up
Dynamic warm up
Skills
All
WOD – Team of TWO
Tabata KB Swings – 24/16kg
40 seconds on 20 seconds of for 4 minutes
1 Minute rest
Tabata Box Step ups ( use one box only)
40 seconds on 20 seconds of for 4 minutes
Tabata Alt Lunges
40 seconds on 20 seconds of for 4 minutes
1 Minute rest
*Tabata Double unders / Sinlges
40 seconds on 20 seconds of for 4 minutes
1 Minute rest
Note – both the partners will move at the same tie during Tabata intervals, total all the reps for the score.
For Tabata DU if partner is performing SU, count 3 SU for 1 Rep (3 S/U = 1 D/U)
 
After Bash
Handstand work
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WOD – 8th April 2014

Posted: April 8, 2014 by piyushcfh in Daily WODs

Warm up
CrossFit warm up

Skills
Front Squats, Deadlifts

WOD – for time
15 Deadlifts – 155/115 lbs
15 Burpees
15 Front squats – 115/75 lbs
15 Burpees
10 Deadlifts – 155/115 lbs
10 Burpees
10 Front squats – 115/75 lbs
10 Burpees
5 Deadlifts – 155/115 lbs
5 Burpees
5 Front squats – 115/75 lbs
5 Burpees

(Use one road for  F/ squat and DL and change weight for the same)
 
After bash
Handstand practice

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WOD – 7th April 2014

Posted: April 7, 2014 by piyushcfh in Daily WODs

Warm up 
3 rounds of
5 Brupees, 10 Sit ups, 10 Iron cross, 10 Butt bridge

Skills 
All
WOD – Angie ( Bench Mark Girl)
For time
100 Pull ups
100 Push ups
100 Sit ups
100 Air squats

After bash 
Hand stand balance

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6th April 2014

Posted: April 6, 2014 by piyushcfh in Daily WODs

Active rest

WOD – 5th March 2014

Posted: April 5, 2014 by piyushcfh in Daily WODs
Warm up
4 rounds of
25 JnJ
5 Push ups
10 Squats
15 Sit ups
 
Skills
Hang Power snatch
WOD – EMOTM for 18 minutes
4 Hang power snatch – 95/65lbs
25 Double unders / 50 Single unders
After bash
Ring dips / ring balance
Mobilityphoto (1)

WOD – 4th April 2014

Posted: April 4, 2014 by piyushcfh in Daily WODs
Warm up
Dymic warm up
+
Barbell warm up
 
Skills
All
WOD – Barbell conditioning
5 rounds of (not for time)
3 Power cleans
4 Front squats
5 Push jerk
Load # 115/ 85lbs
 
5 minutes rest
4 rounds of (not for time)
30 seconds work 30 seconds rest for
30 Seconds Primal squats with empty barbell (Hip Mobility)
After bash
Ring dips / ring balance
Stretch
DSC_2112WOD