Category Archives: CrossFit

Today Havoc is 13 Years Old! Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . Find a Max : push press 2 . “13 Years” 13 Rounds For Time: 1 Power Clean 3 Seated Box Jumps

1 . Every 2.5 minutes For 9 Sets: Sets 1, 2, 3: Front squat × 6 repsSets 4,5,6: Back squat x 3 repsSets 7, 8, 9: Back rack lunges x 6 reps *Go up in weight from last week 2 . For Time: 50 Handstand Push ups 50 Burpees

Warm up: empty bar work 1 . Weightlifting Max: (warm up then do your attempts) 3 Attempts at a 1 Rep Max Snatch Clean and Jerk 2 . For Time: 2000 Meter Row

Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . 5 sets of 2 reps push press Bike for 1 minute between sets 2 . As Many Rounds As Possible in 16 Minutes: 8 Push Press 16 Glute Ham Sit ups or regular sit ups 8 Push ups 16 Box Jumps

1 . For the next 4 weeks:Every 2.5 minutes:Front squat 3 sets of 6 repsBack squat 3 sets of 3 repsBack rack lunges 3 sets of 6 reps *The goal is to go up in weight on every set every week. *Begin with approximately 70% on set one of the front squats and about 75%Continue reading “WOD Monday January 25th”