1st October 2016

Posted: October 1, 2016 by piyushcfh in Daily WODs, Uncategorized

Warm up

Dymanic

Skills

all

WOD – 5 rounds for time

Jumping lunges
Frog jumps
Sprints
Pull ups
Tuck jumps
Wall ball

30 sec on 30 sec off.

After bash

Stretch

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29th September 2016

Posted: September 28, 2016 by piyushcfh in Uncategorized

Rest

28th September 2016

Posted: September 28, 2016 by piyushcfh in Uncategorized

Dynamic warm up

WOD – Random test – chipper formate
1000 singles for time
500 Meter row for time
100 burpees for time
50 Box jumps for time – 24/20”
2 minutes rest between each chipper.

After WOD
Foam roller

 

27th September 2016

Posted: September 27, 2016 by piyushcfh in Uncategorized

Warm up
Group dynamic warm up
Skills
All
WOD – EMOTM for 20 mins
Odd min – 8 push press -115 lbs
Even min- 8 burpee box jump – 24/20”
After bash
Stretch

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26th September 2016

Posted: September 25, 2016 by piyushcfh in Uncategorized

Warm up
Dynamic + Barbell warm up

Skills
Power snatch

WOD – 4 rounds for time
12 Power snatches – 75/45
50 double unders
6 power snatches – 84/55
40 double unders
3 power snatch – 95/65
30 double unders

Courtesy – Pradeep Maurya
After bash
Stretch

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25th September 2016

Posted: September 25, 2016 by piyushcfh in Uncategorized

Active rest

WOD – 24th September 2016

Posted: September 24, 2016 by piyushcfh in Uncategorized

Warm up

Dynamic

Skills

Thruster

WOD – Freestyle Fran

45 reps of each for time:
95-lb. thrusters
Pull-ups

Courtesy- CrossFit.com

After bash

stretch

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