by Philip Sherriff | Apr 12, 2015 | WOD Diary
Seminar with Kymbo at 6:30pm!! Make sure you have your measurement time! WOD a. Paleo Challenge Fitness Test ‘Filthy 50’ 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45...
by Philip Sherriff | Apr 7, 2015 | WOD Diary
Warm Up Tabata Handstand Holds A. WOD 1 (10 Minute Cutoff) 100 Wallballs For Time EMOM 5 Burpees B. 5 Rounds for Time 20 HR Pushups 15m Handstand Walk 400m Run Fitness Option 5 Rounds 10 HR Pushups 5 Wallwalks 400m Run OLYMPIC LIFTING – 6:30pm A. 3 Pos...
by Philip Sherriff | Apr 6, 2015 | WOD Diary
Warm Up 800m Run, 50 Squats, 30 Burpees A. Strength Strict Press 5-5-5-5-5 @65% Max B. WOD 100 Burpee Pullups for Time
by Philip Sherriff | Apr 3, 2015 | WOD Diary
Warm Up NFT 3 Rounds 15 OH Squats 15 Pushups to Plate 15 Inchworms A.Strength ‘CrossFit Total’ Finds 1RM Back Squat Strict Press Deadlift B. Finisher 5 Minute AMRAP Toes to...
by Philip Sherriff | Apr 2, 2015 | WOD Diary
Warm Up Row 1500m A. Strength Complete 6 Rounds of the complex. 185 lb Hang Power Clean – 5 Reps 185 lb Front Squat – 7 Reps 185 lb Push Jerk – 3 Reps *Each complex must be completed unbroken. Rest as needed between rounds. **For every bar drop mid-complex the penalty...
by Philip Sherriff | Apr 1, 2015 | WOD Diary
Warm Up 3 Rounds NFT 10 Kipping Swings, 10m HS Walk, 10 KB Swings (choose weight) A.Skill- Muscle Up (STRICT) transition practice. (Rings stay low, focusing on strict strength and banded transitions…NO KIPPING) B. WOD – For Time 10-9-8-7-6-5-4-3-2-1 Strict...
