W.O.D.

Everything listed under: Sprint

  • WOD 2/4/14


    WOD (Instructions Below)

    10 Wall Balls 

    Sprint (from bldg to curb and back twice)

    AMRAP 

    Rd 1: Box Jumps (24/20)

    Rd 2: Muscle Snatches (45/30)

    Rd 3: T2B

    Rd 4: Burpees

    Rd 5: Kipping HSPU

    Rd 6: Tire Flips (team with a partner if needed on flips)

    (6) 2 min Rounds for Total Reps:*

    *In 2 mins: Complete Wall Balls, then Sprint then come inside and complete max reps of exercise. 1 min rest before starting next round


  • WOD 10/30/13

    Today is Patriotic Day! 'Murica! ;-)


    Warm-Up

    Rounds of:

    200m Row

    20 Wall Balls

    20 Supermans (opposite arm and leg)

    30 Double Unders


    Partner WOD

    30 Partner Tire Flips for Time

    BUT

    EMOM (Every Minute On the Minute)

    1 Sprint

    5 Push Ups

    *EMOM means every time a new minute starts you and your partner have to stop doing tire flips and do the sprint and push ups. Whatever time you have left in the minute you try to flip the tire as many times as possible. The workout is done when your team has completed 30 tire flips.


    Tire Flip Technique




    Finale 

    Core Routine

  • WOD 09/06/13


    WOD

    Every 5 Mins for 6 Rounds:

    200m Sprint for Time

    400m Jog

    *The remainder of the 5 mins is rest time. Only sprint times will be recorded.

    *We did this WOD on 5/28/13 so look back at your records to compare to today.

      http://www.crossfitiii.com/wod-052813


    How to Run a 200m Sprint Faster