Archive for the ‘WOD’ Category


Warm-up:

  • Dynamic Warm-up

WOD:

3-5 sets (rest as needed)

  • Glute Hamstring Raises
  • Back Extensions
  • GHD Sit-ups

Cool-down:

  • Static Cool-down

Post time to comments:

#spd_crossfit #crossfit #crossfitwod #crossfittraining #bodyweightcrossfit #bodyweightcrossfitwod #bodyweight #bodyweightworkout

#running #runningmotivation #runningcommunity

Wednesday: 220525 (1-3)

Posted: May 24, 2022 in WOD
Tags:

Warm-up:

  • 400m Walk/Easy Pace Warm-up
  • Dynamic Warm-up
  • 1600m Easy Run

WOD:

  • 400m Run x 4-8

Cool-down:

  • 1600m Easy Run
  • Static Cool-down

Post time and distance to comments:

#spd_crossfit #crossfit #crossfitwod #crossfittraining #bodyweightcrossfit #bodyweightcrossfitwod #bodyweight #bodyweightworkout

#running #runningmotivation #runningcommunity

Tuesday: 220524 (1-2)

Posted: May 23, 2022 in WOD
Tags: , ,

Warm-up:

  • Dynamic Warm-up

WOD:

3-5 sets (rest as needed)

  • Pull-ups
  • Push-ups
  • Air Squats

Cool-down:

  • Static Cool-down

Post time to comments:

#spd_crossfit #crossfit #crossfitwod #crossfittraining #bodyweightcrossfit #bodyweightcrossfitwod #bodyweight #bodyweightworkout

#running #runningmotivation #runningcommunity

Monday: 220523 (1-1)

Posted: May 22, 2022 in WOD
Tags:

Warm-up:

  • 400m Walk/Easy Pace Warm-up
  • Dynamic Warm-up

WOD:

  • Easy Run

Cool-down:

  • Static Cool-down

Post time and distance to comments:

#spd_crossfit #crossfit #crossfitwod #crossfittraining #bodyweightcrossfit #bodyweightcrossfitwod #bodyweight #bodyweightworkout

#running #runningmotivation #runningcommunity

Saturday: 220521 (2-7)

Posted: May 20, 2022 in WOD
Tags:

Warm-up:

  • 400m Walk/Easy Pace Warm-up
  • Dynamic Warm-up
  • 1600m Easy Run

WOD:

  • 400m Run x 4-8

Cool-down:

  • 1600m Easy Run
  • Static Cool-down

Post time and distance to comments:

#spd_crossfit #crossfit #crossfitwod #crossfittraining #bodyweightcrossfit #bodyweightcrossfitwod #bodyweight #bodyweightworkout

#running #runningmotivation #runningcommunity


Warm-up:

  • Dynamic Warm-up

WOD:

3-5 sets (rest as needed)

  • Glute Hamstring Raises
  • Back Extensions
  • GHD Sit-ups

Cool-down:

  • Static Cool-down

Post time to comments:

#spd_crossfit #crossfit #crossfitwod #crossfittraining #bodyweightcrossfit #bodyweightcrossfitwod #bodyweight #bodyweightworkout

#running #runningmotivation #runningcommunity

Thursday: 220519 (2-5)

Posted: May 18, 2022 in WOD
Tags:

Warm-up:

  • 400m Walk/Easy Pace Warm-up
  • Dynamic Warm-up

WOD:

  • Easy Run

Cool-down:

  • Static Cool-down

Post time and distance to comments:

#spd_crossfit #crossfit #crossfitwod #crossfittraining #bodyweightcrossfit #bodyweightcrossfitwod #bodyweight #bodyweightworkout

#running #runningmotivation #runningcommunity

Tuesday: 220517 (2-3)

Posted: May 16, 2022 in WOD
Tags:

Warm-up:

  • 400m Walk/Easy Pace Warm-up
  • Dynamic Warm-up

WOD:

  • 10min Easy Run
  • 10min Tempo Run
  • 10min Easy Run

Cool-down:

  • Static Cool-down

Post time and distance to comments:

#spd_crossfit #crossfit #crossfitwod #crossfittraining #bodyweightcrossfit #bodyweightcrossfitwod #bodyweight #bodyweightworkout

#running #runningmotivation #runningcommunity

Monday: 220516 (2-2)

Posted: May 15, 2022 in WOD
Tags: , ,

Warm-up:

  • Dynamic Warm-up

WOD:

3-5 sets (rest as needed)

  • Ring Rows
  • Ring Dips
  • Step-ups

Cool-down:

  • Static Cool-down

Post time to comments:

#spd_crossfit #crossfit #crossfitwod #crossfittraining #bodyweightcrossfit #bodyweightcrossfitwod #bodyweight #bodyweightworkout

#running #runningmotivation #runningcommunity

Saturday: 220514 (2-1)

Posted: May 13, 2022 in WOD
Tags:

Warm-up:

  • 400m Walk/Easy Pace Warm-up
  • Dynamic Warm-up

WOD:

  • Easy Pace Run

Cool-down:

  • Static Cool-down

Post time and distance to comments:

#spd_crossfit #crossfit #crossfitwod #crossfittraining #bodyweightcrossfit #bodyweightcrossfitwod #bodyweight #bodyweightworkout

#running #runningmotivation #runningcommunity