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WHEELWOD OF OCTOBER 16TH 2015

FRIDAY WHEELWOD IS NO BARBELL.. NO CHAIR THIS WOD IS NOT FOR THE FAINT OF HEART.. SCALE ACCORDINLY   STRENGTH: 15 MINS TO FIND 1RM SLED PULL (25 FT) . WOD: “NIGHTMARE” 10 RFT 10 PUSH UPS 8 PULL UPS 6 FLOOR TO CHAIR TRANSFER 4 SIT UPS 2 ROPE CLIMBS . CASH OUT: CROSSOVER […]

Pull UP Progression “Climb Up”

This is one method we use at CrossFit Indestri to get up to the pull up bar and allow for full hang pull ups. We used to use a rope and found that the grip and effort being used each time during a WOD was killing the ability to do pull ups. So we created […]

WHEELWOD OF OCTOBER 15TH 2015

ITS HALF WAY THRU OCTOBER??   THAT SHIT HAS GONE FAST. IM NOT LOOKING FORWARD TO THE COLD AND SNOW AND FOR ALL THOSE THAT DONT HAVE TO DEAL WITH IT…. LUCKY DOGS! TRY THIS LITTLE CIRCUT STYLE TO GET YOU THRU THE DAY! STRENGTH: SNATCH COMPLEX 6 SETS OF: HANG SNATCH PULL (OFF BOXES) […]

No Chair – Balance & Core work Volume 1

This is a 10 minute video of Stability work and core work with out the use of your chair. as a T-6 Para I was told these types of movements were not possible. This is a lot of hard work and I didn’t just decide to do these movements. I started with no weight and […]

WHEELWOD OF OCTOBER 14TH 2015

MID WEEK AMRAP!   THIS IS A LITTLE SOUL CRUSHER WE CAME UP WITH… IF YOU DON’T HAVE A MUSCLE UP SUB IN BANDED MU OR PULL UPS AND RING DIPS. STRENGTH: 20 GET UPS THEN 5X10 ALT DB SNATCH . WOD: “CUJO” 7 MIN AMRAP 6 MUSCLE UPS OR PROGRESSION 12 HANG CLEANS 75/55 […]

WHEELWOD OF OCTOBER 13TH 2015

THANKSGIVING STUFFED AFTER A GREAT HOLIDAY WEEKEND UP HERE IN THE NORTH IM FULL OF TOO MUCH FOOD AND WAS THINKING A LONG AMRAP SHOULD HELP WORK DOWN THOSE CALS…   STRENGTH: BEHIND HEAD SNATCH GRIP SHOULDER PRESS 7X1 CLIMBING WEIGHT . WOD: “CHUD” 20 MIN AMRAP 20 CAL ROW/SKI 15 KB SWINGS 12/8 10 […]

WHEELWOD OF OCTOBER 12th

Away for the Canadian thanksgiving but give this one a go!  Strength: Bench Press FIND 10 Rep max (Use a spotter) . WOD: For Time 10-9-8-7-6-5-4-3-2-1 Bench press at 85% of Body weight 250m row between sets.  . CASHOUT: 2x 1 min plank Enjoy Stouty

WHEELWOD OF FRIDAY OCTOBER 9TH 2015

ITS THE WEEKEND!   DID YOU ACCEPT THE CHALLENGE? DID YOU ACCUMULATE SOME MILES? IF YOU RAISED SOME MONEY OR BUILT SOME MILES GO TO www.labawlife.com AND DONATE OR TAG @JENLABLAW ON IG AND SHOW HER YOUR EFFORTS! #MOVEMOUNTAINS   STRENGTH: BENCH PRESS 15 MINUTES TO FIND 1RM . WOD: HERO WOD “GRIFF” FOR TIME: 800m Wheel […]

WHEELWOD OF THURSDAY OCTOBER 8TH 2015

YOU NEED ENDURANCE TRAINING SOME OF US THINK THE MIDDLE MET-CONS AND HEAVY LIFTING IS ALL YOU NEED… IF YOU WANT TO BE A WELL ROUNDED ATHLETE, I FIRMLY BELIEVE YOU NEED AT LEAST ONE 20MINUTE PLUS WOD A WEEK.   STRENGTH: KB FLOOR PRESS 8X3 climbing weight each set . WOD: 20 MIN EMOM […]

WHEELWOD OF WEDNESDAY OCTOBER 7TH 2015

HUMP DAY MID WEEK AND THE FUN IS ON! A LIL TIME TRIAL WILL GET YOU OVER THAT MID WEEK SLUMP!   STRENGTH: HANG SNATCH CLIMBING WEIGHT TO HEAVY 7×1 . WOD: 2KM ROW TIME TRIAL . CASHOUT: 100 RUSSIAN TWISTS 10lbs SLAM BALL AS FEW SETS AS POSSIBLE   ENJOY STOUTY