WOD Blog | INTENSITY

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3.21.14 WOD

3.21.14 WOD

CrossFit Open WOD 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots (20/14) 30 cleans (135/95) 20 muscle-ups
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3.20.14 WOD

3.20.14 WOD

"Goals" F.I.T. Performance Benchmark: Run 1 Mile   "Glory" 3 Rounds 10 Toes 2 Bar 20 Pull Ups 30 Double Unders 200m Run   "Grind" 4 Rounds 30s L-Sit 30s Bridge Up
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3.19.14 WOD

3.19.14 WOD

"Goals" EMOM for 8 Minutes 1 Clean (185/125) 1 Clean & Jerk (185/125) 1 Push Jerk (185/125) In remaining time- ME Double Unders   "Glory" Tabatas! Clean (185/125) Push Jerk (185/125) Push Ups Complete 1 full Tabata set with each movement before moving to the next.   "Grind" Who's the Fastest! 1 Tire Flip, Jump the Tire, Run 100m (first red rock and back), Jump the Tire, 1 Tire Flip. Clock stops at the end of the second tire flip.
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3.18.14 WOD

3.18.14 WOD

"Goals" F.I.T. Performance Benchmark 8 Min Cap ME Unbroken Muscle Ups Muscle Up progressions for those who can't do a Muscle Up   "Glory" 18M AMRAP 50 KB Swings (53/35) 30 Box Jumps (24/20) 10 Muscle Ups Sub Progressions for Muscle Ups- No Ring Dips/Pull Ups   "Grind" 3 Rounds 10 Ring Dips- 3 seconds down, 1 second Explode Up
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