Home » 2015 » September (Page 2)

WHEELWOD SEPT 17TH 2015

TEST & RE-TEST IT’S TIME TO RE-TEST A LIFT AND SEE WHERE WE STAND. WE ARE GOING TO CHECK OUR HANG SNATCH. WE TESTED OUR 3RM ABOUT 3 MONTHS AGO, SO IF YOU ARE NOT RECORDING YOUR NUMBERS THIS IS A GOOD DAY TO START! WITHOUT A RECORD OF YOUR RESULTS THERE IS NO WAY […]

WHEELWOD SEPT 16TH 2015

NO CHAIR NO BARBELL… ALL GLORY ITS THAT TIME AGAIN LETS DITCH THE CHAIR AND THE BARBELL TODAY!     SKILL: 2 X ME PULL UPS (NO BUTERFLY) . WOD: “CLIFFHANGER” 10 ROPE CLIMBS 100 HAND RELEASE PUSH UPS 10 FLOOR TO BOX TRANSFERS 20/24 . CASHOUT: TABAT RUSSIAN TWISTS ENJOY STOUTY  

WHEELWOD OF SEPTEMBER 15TH 2015

UNBROKEN This WOD is meant to be a sprint so try to minimize rest. The goal is to go unbroken and try to be SUB 9 mins! Have fun and go for it!   STRENGTH: 8 MIN EMOM @ 85% OF SNATCH 1RM OFF THE RACK OR BLOCKS – IN THIS ORDER: 1 SH PRESS […]

WHEELWOD OF SEPTEMBER 14TH 2015

NEW VIDEO PROGRESSIONS THIS WEEK STAY TUNED AS WE HAVE SOME MORE VIDEO PROGRESSIONS COMING THIS WEEK. I SPENT THIS PAST SATURDAY WITH A GREAT FRIEND CARL POALI AND WE WORKED HARD TO DEVELOP MORE MOVEMENTS AND PROGRESSIONS FOR THE WHEELWOD NATION! THINGS ARE LOOKING BRIGHT FOR THE FUTURE   STRENGTH: DUMBELL PRESS 7X2 HEAVY […]

WHEELWOD OF SEPTEMBER 11TH 2015

BREATHE   WELL… its been a while since we hit this one but its Time to do as crossfitters do… test, work and re test.   you ready? Strength: 15 mins to find 1RM Sh.Press   WOD: Fran 21-15-9 Press Pull ups   CASH OUT: EMOM 10 MINS 1- 12 FT ROPE CLIMB   THIS […]

WHEELWOD OF SEPTEMBER 10TH 2015

Strength Work Today we are going to take a met con break and focus on some Strength & Skill work. We can’t WOD everyday… What? That’s right I said it! lol but honestly we do need to take breaks especially because we do not have a;l the other options that able bodied athletes have to […]

WHEELWOD OF SEPTEMBER 9TH 2015

NO BARBELL, NO WHEELCHAIR DAY At least once a week I feel you should do a WOD that involves leaving your wheelchair to the side and keeping the Barbell on the rack. So from here on out start to get used to working at least one day a week with out your chair. START WITH […]

WHEELWOD OF SEPTEMBER 8TH 2015

ADAPTED CLEANS Hope everyone liked the first progression Video Today we are posting the 2nd video and part 1 of the Clean Series   starting with full Clean progression, Dumbell or KB cleans Click —-> HERE to view video on youtube . . STRENGTH: KB/DB Cleans 12 min EMOM 2 clean shrugs 1 Clean ***increase […]

WHEELWOD OF SEPTEMBER 7TH 2015

VIDEO PROGRESSION SERIES   Hey guys, The request have come in and you have been heard! Video breakdowns are now starting to be released. check daily blogs or click the VIDEO SECTION OFF THE MAIN PAGE Here is the first of weekly Series of movement progressions and Skill breakdowns. TODAY’S WHEELWOD WILL CONSIST OF KB […]