WOD – 15th April 2014

Posted: April 15, 2014 by piyushcfh in Daily WODs

Warm up
CrossFit warm up

Skills
Front squats / Push Press

WOD –
EMOTM for 7 Minutes
7 Front squats – 115/75lbs
2 minutes rest
EMOTM for 7 Minutes
7 Push press – 115/75lbs
2 minutes rest
EMOTM for 7 Minutes
7 Burpees (Double clap)

After bash
10 minutes work on double unders

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WOD – 14th April 2014

Posted: April 14, 2014 by piyushcfh in Daily WODs

Warm up
3 rounds of
15 Air squats
10 Push ups
5 Burpees

Skills
One arm KB Swings / Push ups

WOD
Ten rounds for time
10 KB swings – right arm (16/12kg)
10 Hollow rocks
10 KB swings – left arm (16/12kg)
10 Push ups – HR

After bash
10 minutes work on double unders

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WOD – 13th Arpil 2014

Posted: April 13, 2014 by piyushcfh in Daily WODs

Active rest

WOD – 12th April 2014

Posted: April 12, 2014 by piyushcfh in Daily WODs

Warm up 
Dynamic

Skills 
Thruster

WOD – DU FRAN 
21 Thrusters
50 Double unders / 150 Single unders
21 Pull ups
15 Thrusters
40 Double unders / 120 Single unders
15 Pull ups
9 Thrusters
30 Double unders / 90 Single unders
9 Pull ups

After bash 
Handstand

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WOD – 11th April 2014

Posted: April 11, 2014 by piyushcfh in Daily WODs
Warm up
5 minutes jump rope
Skills
Back squats
WOD # 1
Push press ( for the rack )
5×5
WOD # 2 
AMRAP 7 minutes
3 Bear complex – 95/55lbs
10 Box jumps – 24/20 lbs
Ater bash
Handstand work
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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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