Category Archives: Women Fitness

WOD 6-19-2015

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Warm up 6 min cap 3 rounds 15 jump squats 10 box step ups 10 dips WOD 18 min cap 5 rounds 15 dumbbell squat snatches 20 box jumps Originally posted 2015-06-19 14:06:06.

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Randomized physical challenges

Randomized physical challenges, train for the unexpected ‪#‎trainfortheunexpected‬ ‪#‎urbanthrillseekers‬ ‪#‎fitness‬ ‪#‎davidcoello‬ ‪#‎crossfitness‬ ‪#‎crossfit‬ Originally posted 2015-06-19 04:50:53.

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WOD 6-18-2015

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Warm up 5 min cap 3 rounds 10 ring rows 10 box Steps ups 20 ab mat sit ups Metcon 21 minute cap 50 dead-lifts (65/95) 200 meter run 40 dead lifts (65/95) 400 meter run 30 dead lifts (65/95) 600 meter run 20 dead lifts (65/95) 400 meter run 10 dead lifts (65/95) 200 meter run Originally posted 2015-06-18 […]

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WOD 6-17-2015

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Warm up 6  min cap 3 rounds 10 release push ups 10 air squats 10 wall ball shots WOD AMRAP 20 mins cap 10 chest-to-bar pull-ups 10 handstand push-ups 20 good mornings Originally posted 2015-06-17 15:49:59.

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WOD 6-16-2015

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Warm up 6  min cap 3 rounds 10 ring rows 10 dips 20 burpees WOD 21 mins cap 3 rounds 12 kipping pull-ups 5 bench press 5MR 12 chin ups 5 incline press 5mR MetCon 1000 m row Originally posted 2015-06-16 16:02:55.

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WOD 6-15-2015

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Warm up 8  min cap 3 rounds 12 wall ball 12 jump squats 20  mountain climbers WOD AMRAP 10 min cap: 20 Jump squats 20 kettlebell swings 15/25# 10 toes to bars/abmat sit ups Originally posted 2015-06-15 16:51:12.

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WOD 6-14-2015

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REST DAY Originally posted 2015-06-14 07:19:25.

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WOD 6-13-2015

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Warm up 7 min cap 3 rounds 10 ring rows 15 box step-ups 10 med ball clean 10 crunches WOD  21 min cap 3 rounds 10 Shoulder press  (10 RM) 10 Weighted pull-up Originally posted 2015-06-13 07:31:35.

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WOD 6-12-2015

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Warm up 5 min cap 3 rounds 20 double unders/60 singles 10 kettlebell swings 15/25# 15 shoulder press pvc WOD 35 min cap Run 1,000 meters 50 wall-ball 14/20# Run 800 meters 35 wall-ball 14/20# Run 600 meters 20 wall-ball 14/20# run 400 meters 10 wall-ball 14/20# Originally posted 2015-06-12 11:20:19.

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WOD 6-11-2015

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Warm up 8  min cap 10 ring rows 10 push ups 20 box jumps WOD 3 rounds 25 min cap 21 ring rows 21 dips back squat 12 RM (12RM is the max weight for 12 reps.) Originally posted 2015-06-11 11:02:02.

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