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WheelWOD of December 17/16

Today’s WheelWOD is a Mash up.. Clock starts at 0:00 and runs continuously until 35:00  PART A: 0:00 – 10:00 3RFT 21 Wall Balls 15 Snatch 9 Pull ups 18 Wall Balls 12 Snatch 6 Pull ups 15 Wall balls 9 Snatch 3 Pull ups   10:00 – 15:00 REST PART B: 15:00 – 25:00 […]

WheelWOD OF FEB 2/16

The Open Registration Will be ready Wednesday STRENGTH: Bench Press 10 mins to Find 5RM then Drop to 90% of 5RM 3×5 . WOD:”Clever” 20 Min AMRAP 5 RFT 7 HPC 75/55 5 Floor 2 Chair Transfer Finish the rest  of time with: AMRAP of Cindy 5 Pull up 10 Push up 15 Back ext […]

WHEELWOD OF JANUARY 13/16

WHEELWOD & WODAPALOOZA WHEELWOD HAS DONE ALL THE PROGRAMMING FOR WODAPALOOZA AND WILL BE POSTING THE WODS ALL WEEKEND SO YOU GUYS CAN TRY AS WELL! STRENGTH:  EMOM 12 MINS WALL BALLS 20/14 @ 7-10 REPS . WOD: “Santanico Pandemonium” 12 MIN AMRAP 3 STRICT PULL UPS 6 SEATED BACK EXT 9 CLEANS 65/45 . […]

WHEELWOD OF JANUARY 7/16

TODAY’S #WHEELWOD IS AN ADAPTED MASH   WARM UP: 15 MINS  (INCLUDES SET UP FOR WOD) . WOD: “MONEY TRAIN” FOR TIME: CLOCK STARTS: 0:00 21-15-9 reps for time of: Wall Ball Shots 14/10 Chair Rsaises Rest 5 minutes, then 3 Rounds for time of: 15 Wall Ball Shots 14/10 10  SKI erg Rest 5 […]

WHEELWOD OF JANUARY 1ST – 2016 NEW YEAR WOD

NEW YEARS WOD! HAPPY NEW YEAR.. 2016! WE HAVE LOTS IN STORE FOR 2016 INCLUDING THE FIRST INTERNATIONAL WIDE ONLINE COMPETITION FOR WHEELCHAIR ATHLETES.   STAY TUNED FOR DETAILS   NOW FOR THE FIRST WOD OF 2016.. MIGHT AS WELL GO AFTER IT   STRENGTH: 5-5-5-5-5 SH. PRESS 70%-75%-80%-85%-90%   THE FIRST #WHEELWOD OF 2016 […]

WHEELWOD OF DECEMBER 22ND

TUESDAY MOBILITY & WARM UP . WOD: “ELF TEARS” 50 CAL SKI 50 KB DEAD LIFTS 32/28 40 CAL SKI 40 HANG CLEAN 75/55 30 CAL SKI 30 BENCH PRESS 135/95 20 CAL SKI 20 SH PRESS 115/75 10 CAL SKI 10 CLEAN & PRESS 75/55 . CASHOUT: CROSSOVER SYMM . . ENJOY STOUTY

WHEELWOD OF DECEMBER 10TH 2015

DELOAD WEEK DAY 4 1000M SKI ERG THEN STRENGTH: CLEAN & JERK RACHET 15 MIN EMOM 1 C & J START AT 55% (if you make the lift up 5 lbs, if miss down 15lbs) . WOD: “CRINGER” FOR TIME: 5RFT 3 SH. PRESS RX 125/95 6  UP AND OVER SAND BAG 9 HAND RELEASE PUSH […]

WHEELWOD OF DECEMBER 9TH 2015

DELOAD WEEK DAY 3 STRENGTH: BENCH PRESS 3X5 40%-50%-60% . WOD: “MAN-E-FACES” 20 MIN EMOM MIN 1: CAL SKI 9 MIN 2: 20 U-TURNS . CASHOUT: 30 GOOD MORNINGS . LOOK AT THIS VIDEO FOR U-TURNS: U-TURNS VIDEO

WHEELWOD OF DECEMBER 3RD 2015

THE MASH IS BACK THIS IS THE MASH FROM CROSSFIT LINCHPIN IS BACK FOR A RUN… ADAPTED FOR YOU! WARM UP AND GET CRAZY! . 2RFT 200M WHEEL WITH PLATE 100 FT CRAWL REST 5 MIN FOR TIME 10 ROPE CLIMBS @ 10 FT 20 CLEAN & JERKS 45/75 30 SLAM BALLS 40 KB SWING […]