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 […]

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 […]