Blog Archives

WOD - THURSDAY (3/29)

3/29/2018

Warm-up/Mobility:
Calf/Ankle Smash
Ankle Banded Distraction

WOD:
Run 1 mile
200 Double-unders
100 Burpees
Complete for time.

*SCALED=
*Run 1200m
*200 Singles
*75 Burpees

Cool-down/Skill:
AMRAP in 1:00 min -
Sit-ups (or Flutter Kicks)

POST SCORES TO COMMENTS.

0 Comments

WOD - WEDNESDAY (3/28)

3/28/2018

0 Comments

Warm-up/Mobility:
Glute/Adductor Smash
Hip Banded Distraction

WOD:
Back Squat - 10-5-3-3-1-1-1-1
(Complete each set for max weight).

Rest as necessary, then -

AMRAP in 7:00 min -
10 Dips
10 Push-ups

*SCALED=
*DB Squats - 10-10-5-5-3-3
*Complete each set for max weight).
*Sub Bench Dips for Dips

Cool-down/Skill:
Row 1000m

POST SCORES TO COMMENTS.

0 Comments

WOD - TUESDAY (3/27)

3/27/2018

0 Comments

Warm-up/Mobility:
Posterior Chain Smash
Hamstring Banded Distraction
Work up to heavy 5 rep - Deadlift

WOD:
7 Deadlifts (225/155 lbs)
7 Toes-to-Bar
7 Burpees
Complete 7 rounds for time.

*SCALED=
*Sub DB/KB Deadlifts
*Sub Hanging Knee Tucks
*Complete 6 rounds.

Cool-down/Skill:
30 Push-Press (95/75 lbs)

POST SCORES TO COMMENTS.

0 Comments

<<Previous

SD COUNTY EMPLOYEE WELLNESS

SDDA ASSOCIATION

RESOURCES

PARTNERS

LEADERBOARD ARCHIVES

CrossFit AEQUITAS OPEN 2015 - Leaderboard (FINAL)

CrossFit AEQUITAS OPEN 2014 - Leaderboard (FINAL)

CrossFit AEQUITAS OPEN 2013 - Leaderboard (FINAL)

Team DA CrossFit OPEN 2012 - Leaderboard (FINAL)

WOD ARCHIVES

January 2020
December 2019
November 2019
October 2019
September 2019
August 2019
July 2019
June 2019
May 2019
April 2019
March 2019
February 2019
January 2019
December 2018
November 2018
October 2018
September 2018
August 2018
July 2018
June 2018
May 2018
April 2018
March 2018
February 2018
January 2018
December 2017
November 2017
October 2017
September 2017
August 2017
July 2017
June 2017
May 2017
April 2017
March 2017
February 2017
January 2017
December 2016
November 2016
October 2016
September 2016
August 2016
July 2016
June 2016
May 2016
April 2016
March 2016
February 2016
January 2016
December 2015
November 2015
October 2015
September 2015
August 2015
July 2015
June 2015
May 2015
April 2015
March 2015
February 2015
January 2015
December 2014
November 2014
October 2014
September 2014
August 2014
July 2014
June 2014
May 2014
April 2014
March 2014
February 2014
January 2014
December 2013
November 2013
October 2013
September 2013
August 2013
July 2013
June 2013
May 2013
April 2013
March 2013

forging elite justice.

WOD - THURSDAY (3/29)

WOD - WEDNESDAY (3/28)

WOD - TUESDAY (3/27)

SD COUNTY EMPLOYEE WELLNESS

SDDA ASSOCIATION

RESOURCES

PARTNERS

LEADERBOARD ARCHIVES

WOD ARCHIVES

FORGING ELITE JUSTICE.

Email