Today’s WheelWOD is… . Workout Of the Day: Night of the Living Dead Leg Squats/traps 9 min AMRAP 2 Muscle ups ( Bar or Ring) 2 OHS 95/65 4 MU 4 OHS 6 MU 6 OHS … continue to increase by 2 . Seated: 2 MU 2 Behind Head snatch grip Press 95/45 4 MU […]
My favourite Day CFT CrossFit Total Strategy – the Warm Up Whether this is your first or 20th time doing the CrossFit Total, you need a strategy. The first thing to remember is that you will have plenty of time to warm up in advance. Under no circumstances should you load the bar with a […]
Hey Guys, I know you have some questions about the Adaptive online Challenge: This FAQ is a great resource about competing in the Online Challenge and Wodapalooza Competition for January. See faq.thewodapalooza.com Rx & Scaled for the Adaptive Divisions How it works for the Adaptive Rx & Scaled Divisions @ WZA Miami Interested in competing […]
Today is a Rest Day be sure to do your ROMWOD #WheelROM if you haven’t signed up go to www.romwod.com/wheelwod WheelWODnation Get Swole and Flexy
Today’s WheelWOD is… 300m Sand bag Carry @ AHAP 30 Bench Press 185/135 200m Sand bag Carry 20 Bench Press 100m Sand bag Carry 10 Bench Press SAA can do Barbell or KB/DB at 60% of weight . Scale weight accordingly Enjoy Stouty
Rest Day Get out and do some active rest work, go for a hike, a run/wheel play a sport or just get outside and be active however you can. And do your ROMWOD www.romwod.com
Today’s WheelWOD is… STRENGTH: SUMO-DEADLIFT 3 x 5 Heavy Weight ( Seated Dead Lifts) Don’t exceed 5 heavy attempts, Rest 3:00 between efforts 5:00 after last set Max Bodyweight SUMO-DEADLIFT (seated do 90% of 1RM) WOD: 10 RFT: 1 ROPE-CLIMB 6 BOX-JUMPS 24/20 ( Seated do slam Balls 30/20) 12 RUSSIAN-KB-SWINGS 24/16 ( Seated 12/8) Enjoy Stouty
The Come Down & Rebuild As always after competition you have the highs to embrace and you learn your weaknesses. Did you try the championship workouts or versions of them? Did you find a weakness in your game? Are you planning on addressing it? . We saw some amazing things and notice some areas athletes […]
Today’s WheelWOD is … Wednesday May 31, 2017 Focus: 20 mins 12 minute Dead Lift EMOM start at 50% in crease 5% each minute . Workout Of the Day: 10 Minutes 5 rds 1 Min DB/KB Dead Lifts 55/35 lbs. or 24/16kg 1 Min Push Ups . Standing Upper 1 Min Sumo DB/KB Dead Lifts […]
Seated Rx Video Movements: https://www.youtube.com/watch?v=XTLVxhoQOA4 . Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 Box snatches, 65lb. / 25lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 Box snatches, 75lb. / 35lb. *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 Box snatches, 85lb. / 45lb. *Prior to 16:00, […]
