sodocrossfit.com

WOD

May 30-June 3 WODs

  Tuesday Warm Up 21 Squats 15 Push Ups 9  Burpees Joint Prep 2 Rounds 10 Shoulder Un-shrugs 10 Behind the neck strict press 10 Bent Rows     S/T – PULL UP TECHNIQUE (Kip Swing/Butterfly) RING DIP TECHNIQUE   *DURING YOUR REST PLEASE MAKE SURE YOUR TRIIB ACCOUNT IS SET UP.  USE THE IPAD […]

Continue Reading

Memorial Day WOD

Reminder that Columbia City will be closed this Memorial Day but we will be doing Murph at SODO from 8am-12 noon. Here is the info   Also reminder to set up your Triib account and check the app for programming this week! I will still post it here for the time being but get used to […]

Continue Reading

May 22-27 WODs

Monday Warm Up 21 Squats 15 Push Ups 9  Burpees  Joint Prep 2 Rounds 15 Back Ext 10 PVC Pressing Balances 10 3 Points of Contact Drinking Bird S/T – DEADLIFT (slow on the way down) 5 x 5 @ 40% 4 x 5 @ 50% 3 x 5 @ 60% WOD:  15 min EMOM […]

Continue Reading

May 15-20 WODs

Monday Warm Up 40 Slam Balls Joint Prep 2 Rounds 10 Instep Squats 10 Standing Arc-paus-Stretch with band 10 Single Leg Box Step Ups S/T – BACK SQUAT 5 x 8 @ 40% 4 x 6 @ 50% 3 x 4 @ 60% WOD – 4 ROUNDS MAX EFFORT EMOM BURPEE BOX JUMP OVERS (24/20) […]

Continue Reading

May 8-13 WODs

Monday Warm Up 400m Run Joint Prep 2 Rounds 10 Dr Tri Blue Ball Extravaganza (under/behind leg) 10 Standing Arc-Pause-Slide Band Stretch 10 Instep Squats S/T – FRONT SQUAT 4 x 6 @ 40% 3 x 5 @ 50% 2 x 4 @ 55% 1 x 3 @ 60% WOD 10min EMOM EVEN: 40 x […]

Continue Reading