Warm up: Empty bar snatch stuff 1 . For 10 Sets: 1 Clean + thruster 1 Rope Climb 2 . As many rounds as possible in 8 minutes: 16 Thrusters 32 Double Unders As many rounds as possible in 4 minutes: 8 push ups 16 Ball Slams As many calories as possible in 2 minutes:Continue reading “WOD Thursday May 12th”
Category Archives: CrossFit
WOD Wednesday May 11th
Warm up: empty bar snatch work 20 Rounds For Time: 1 Snatch 2 Pistols per leg 3 Handstand Push ups 4 GHD sit ups or regular sit ups
WOD Tuesday May 10th
Warm up: push ups, handstand hold, sit ups 1 . For 3 Sets: 3 Push Press 200 Meter Run Between Sets 2 . 3 Rounds For Time: 10 Clean and Jerks 15 Box Jumps 30 Pull ups
WOD Monday May 9th
Warm up: Back extensions, bottom of squat hold, sit ups, wrist stretches 1 . Find a max: Front Squat 2 . For Time: 800 Meter Run 80 Burpees 800 Meter Run
WOD Friday May 6th
Warm up: planks, push ups, sit ups 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: 3 Bench press 2nd Minute: 100 Meter run 2 . For Time: 100 Ft Bear Crawl or Handstand Walk 100 Kettlebell Swings 100 Ft Bear Crawl or Handstand Walk
WOD Thursday May 5th
Warm up: Empty bar snatch stuff 1 . For 10 Sets: 1 hang snatch + snatch 1 Rope Climb 2 . For Time: 8, 16, 24, 32 Box Jump Toes to Bar
WOD Wednesday May 4th
Warm up: yes For Time: 50 Wall balls 50 calorie bike 50 Handstand Push ups 50 Wall balls 50 Double Kettlebell Deadlifts or Trap bar deadlifts 50 calorie row 50 Wall balls
WOD Tuesday May 3rd
Warm up: push ups, handstand hold, sit ups 1 . For 3 Sets: 4 Push Press 200 Meter Run Between Sets 2 . As Many Rounds as Possible in 12 Minutes: 4 Hang Clusters 8 Burpees over the Bar 16 Double Unders
WOD Monday May 2nd
Warm up: Back extensions, bottom of squat hold, sit ups, wrist stretches 1 . Front Squat: (Go up 5-10 lbs from last week.) 5 Reps 1 Rep 3 Reps 1 Rep 2 . For Time: 1000 Meter Run 100 push ups 500 Meter Run 50 pull ups
WOD Friday April 29th
Warm up: Empty bar work 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: 3 Deadlifts 2nd Minute: Rope Climb 2 . As Many Rounds as Possible in 10 Minutes: 5 Wall walks 10 Pistols 20 Wallballs
CrossFit Havoc 