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WHEELWOD OF OCTOBER 30TH 2015

HERO WOD FRIDAY WELL A LONG WEEK HAS TO END WITH ONE OF MY FAVOURITES OF ALL CROSSFIT WODS ITS “DT” AND ITS TO BE DONE WITH HONOUR & RESPECT AND NO WHINING! . PREP WORK: SHOULDER & BACK MOBILITY . WOD: “DT” 5RFT: 45/30 DB pound Deadlift, 12 reps 45/30 DB pound Hang power […]

WHEELWOD OF OCTOBER 29TH 2015

THIS ONE IS FROM HOUSTON THE WOD TODAY COMES ALL THE WAY FROM H-TOWN TEXAS. THANKS TO OUR BUDDY AND WHEELIE COACH AT CROSSFIT REDEFINED (ANGEL GONZALEZ) WE ARE ALL GOING TO BE WISHING WE DIDNT DO THIS! HE SUGGESTS HILL CLIMBS IF YOU HAVE A LOADING DOCK, RAMP OR HILL CLOSE BY INSTEAD OF […]

WHEELWOD OF OCTOBER 28TH 2015

COMING AROUND   WELL IT TOOK 3 DAYS TO RECOVER BUT I FEEL HUMAN AGAIN AFTER THE WEEKEND 24 WODS IN 24 HOURS. THIS WILL BE A “B” OF A WOD TO COME BACK TO…. STRENGTH: SNATCH COMPLEX 6 SETS OF: SNATCH PULL SNATCH HANG SNATCH BEHIND HEAD PRESS INCREASE WIEGHT EACH SET . WOD: […]

WheelWOD of October 27th 2015

TUESDAY & STILL SORE Still a little sore from the weekend and ICYHOT is my friend right now. check this mash up out!   STRENGTH: KB DEADLIFT 1-1-1-1-1-1-1 . WOD: “FRANKEINSTEIN” 6 MIN AMRAP 6 KBS 6 PULL UPS 6 PUSH UPS REST 1 MIN 21-15-9 CAL ROW DB ROWS 45/25 REST 1 MIN 30 […]

WHEELWOD OF OCTOBER 26TH 2015

LONG WEEKEND I JUST EMBARKED ON 24 HOURS OF CROSSFIT.. NO SHIT. MYSELF AND 2 OTHERS TOOK ON A EHOH (EVERY HOUR ON THE HOUR FOR 24 HOURS WE HIT A 10-15 MINUTE WORK OUT… THAT BEING SAID IT WAS AN EMOTIONAL, PHYSICAL AND INCREDIBLE EXPERIENCE.   IM GOING BACK TO BED… LOL HERE’S MONDAYS […]

WHEELWOD OF OCTOBER 23RD 2015

HERO WOD DO THIS WITH HONOR AND PLAN TO SUFFER. WE DO THIS TO PAY RESPECT TO THOSE WHO FIGHT FOR OUR FREEDOMS! SO DONT WHINE TODAY!   PREP WORK: SHOULDER STABILIZATION FRONT RACK BARBELL SMASH CROSSOVER SYMM WORK OR BANDED STRETCH . WOD: “COE” HERO WOD Army Sgt. Keith Adam Coe, 30, of Auburndale, […]

WHEELWOD OF OCTOBER 22ND 2015

AMRAP, AMRAP! THESE STYLE OF WODS GET ME EXCITED TO MOVE. THERE IS NO REASON TO REST AS ITS BUILT INTO THE WOD! GO GET IT! STRENGTH: BENCH PRESS 5X3 TEMPO 3-2-1 3 second decent, 2 second pause at bottom, 1 second return to top and repeat . WOD: “PHEONIX” 8 MIN AMRAP 200M RUN […]

WHEELWOD OF OCTOBER 21st 2015

IT’S A BIG DOG DAY! THESE WORKOUTS ARE THE ONES THAT HAVE YOU QUESTION MY SANITY… WELL AS FAR AS I KNOW AND ALL THE OTHER VOICES IN MY HEAD TELL ME, IM DOING JUST FINE. APPROACH THIS WITH caution/ adapt reps or weight as needed. STRENGTH: 12 MIN EMOM ( Increase weight as your ascend […]

WHEELWOD OF OCTOBER 20TH 2015

WheelWOD GYMNASTICS  This is a nice little gymnastic style day, enjoy and adapt according to your current skill level. and have fun! STRENGTH: 4 MIN EMOM 3-2-1 PULL UPS/C2B/MU (If you are still working to these use your progressions to complete 6 reps every minute) . WOD: “MEDUSA” 6RFT 10 PUSH UPS 5 CLAPPING PUSH […]

WHEELWOD OF OCTOBER 19TH 2015

SNATCHES & SCOTCH Hey Wheelwodnation, Hope you all had a great weekend! I spent the entire weekend working at competitions and networking the #Wheelwod out in the community. I had a great time talking on Snatches & Scotch Podcast and the guys From Sweat Rx magazine.  The adaptive movement continues to grow and more and […]