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WHEELWOD OF SEPTEMBER 30TH 2015

AMAZING SHOW FROM THE WHEELCHAIRGANG YESTERDAY WE HAD SO MANY OF THE WHEELWODNATION HIT THE WHEELWOD. IT WAS GREAT TO SEE AND IF YOU HIT THE WOD LET US KNOW ON FACEBOOK OR INSTAGRAM OR TWITTER. TODAY’S IS A BENCHMARK! SO GET YOUR BENCH ON!   PREP WORK: SHOULDER MOBILITY CHEST LACROSSE MASH . WOD: […]

WHEELWOD OF SEPTEMBER 29TH 2015

TODAY IS UNBROKEN THE WOD TODAY SHOULD BE DONE UNBROKEN… YOU CAN REST WHEN ITS OVER. SO PUT YOUR WATER BOTTLE TO THE SIDE AND CHALK BUCKET ON THE OTHER SIDE OF THE GYM AND MOVE ! ITS 8 MINUTES… DO ONE EVER DIED NOT HAVING A DRINK AFTER 8 MINUTES   STRENGTH: 8×1 CLEAN […]

WHEELWOD OF SEPTEMBER 28TH 2015

WHEELWOD IS THE HOME FOR ALL WHEELIES   HOPE YOU GOT SOME REST THIS WEEKEND!   STRENGTH: FIND 1 RM OF FOLLOWING COMPLEX: PARA PETE CLEAN, SH PRESS, SNATCH, BEHIND HEAD SNATCH PRESS . WOD: “BERZERK” 10 MIN EMOM 2 PARA PETE @ 80% OF 1RM 4 PULL UPS WITH CHAIR THEN REST 2 MIN […]

WHEELWOD OF SEPTEMBER 25TH 2015

F’ YEAH FRIDAY I’M STOKED FOR THIS WEEKEND AS I ACTUALLY HAVE NOTHING TO DO… OTHER THAN COACH WHICH IS NOT WORK IN MY BOOKS! TODAY’S WOD CAME FROM THE PAGES OF CROSSFIT LINCH PIN . . STRENGTH: CLEAN PULLS 3X8 REST 30 SECS BETWEEN SETS THEN CLEANS 3X8 REST 30 SECS BETWEEN SETS   […]

WHEELWOD OF SEPTEMBER 24TH 2015

MISCONCEPTIONS ONE OF THE MISCONCEPTIONS FOR WHEELCHAIR ATHLETES IS HAND STAND PUSH UPS ARE OUT OF THE QUESTION. I AM HERE TO TELL YOU THE PROGRESSIONS ARE THERE AND THE POSSIBILITIES ARE THERE WHETHER THEY ARE ASSISTED OR UNASSISTED. BELIEVE SKILL: HANDSTAND PUSH UP PROGRESSIONS push ups hand release push ups DB Shoulder Press pike […]

WHEELWOD OF SEPT 23rd 2015

NO CHAIR & NO BARBELL Here we are again ditching the chairs and the barbell and going straight body weight exercises. I can not stress enough as people who spend a great deal of your day in the chair, how important these days and focus are. Body awareness is the next level for your fitness […]

WHEELWOD OF SEPT 22nd 2015

ON THE ROAD will catch up tomorrow, Today’s WOD is as follows: . STRENGTH: BANDED BENCH PRESS 8×2 with 3 sec eccentric . WOD:”WHITE SNAKE” FOR TIME: 100 BATTLE ROPES 40 WALL BALL Rx 20/14 – MOD 14/8 30 SLAM BALLS 25/15 20 KB 1 ARM ROW ALT 32/24 KG 10 TIRE FLIPS OR DEAD […]

WHEELWOD OF SEPT 21ST 2015

RETURN OF THE MASH WELL ITS BEEN A WHILE BUT THOUGHT ID THROW THE MASH BACK IN FOR A WEEK. REMEMBER THESE ARE LONG HARSH WODS SO IF NEED JUST PICK A PORTION AND DO THAT STRENGTH DEATH BY HANG POWER CLEAN POWER CLEAN EVERY MIN ON MINUTE INCREASING BY 1 EVERY MINUTE @ 75/55 […]

WHEELWOD SEPT 18TH 2015

BENCHMARK TODAY WE WILL SET A BENCH MARK TIME THAT WE WILL COME BACK TO TEST IN THE FUTURE AND SEE OUR PROGRESS. SO START SETTING YOUR NUMBERS NOW!   STRENGTH: BENCH PRESS 10-9-8-7-6-5-4-3-2-1 @40%-45%-50%-55%-60%-65%-70%-75%-80%-85% . WOD: “KELLY – ADAPTED” 5RFT 400M RUN 30 U-TURNS (4 FT GAP) 30 WALL BALLS 20/14 @ 9/8 FT […]