I-Go-You-Go For 10 Rounds Each: 100 Meter Run 2 Wall Walks 10 Walking Lunges (5 Per leg)
Category Archives: CrossFit
WOD Friday April 9th
Warm up: 10 back extensions, 10 push ups, 10 Empty bar Thrusters 1 . 15 minutes to Find a Max: Cluster (Clean into a Thruster/ no-Thruster-Jerks) 2 . As Many Rounds as Possible in 20 minutes: 5 Hang Clusters (you choose your weight – should be unbroken) 10 Box jump Overs @ 24″/20″ 15 Toes-to-barContinue reading “WOD Friday April 9th”
WOD Thursday April 8th
Warm up: 20 Burpees For Time: 5000 Meter Row
WOD Wednesday April 7th
Warm up: 2 minutes of jump rope / Dynamic mobility For time: 50 Wallballs 50 Double unders 40 Pullups 40 Double unders 30 Overhead squats @ 135 / 93 30 Double unders 20 Pistols ( add weight if you can ) 20 Double unders 10 Snatches @ 135 / 93 ( Did I say Power?Continue reading “WOD Wednesday April 7th”
WOD Tuesday April 6th
Warm up: 30 Jumping jacks / 20 Pushups / 10 bench dips Every 2 minutes for 5 sets: 1 Push press + 4 Jerks 2. 3 Rounds for time: 500 meter run 15 GHD Sit ups 15 Burpees
WOD Monday April 5th
Warm up: 2 minutes on a thing / 10 single leg hip bridge / 10 Banded good mornings / 20 sit ups Front squat: find 1 rep max 2. 10 Rounds for time: 1 Round of Cindy 1 Clean and jerk @ Pretty heavy
Partner WOD Saturday April 3rd
The Gym is closed Tomorrow. Have a Happy Easter. In teams of 2: 100 Calorie Row 90 Wallballs 80 Sit ups 70 Pushups 60 Pullups 50 Power cleans 40 Jerks 30 Calorie Bike 20 Wall climbs 10 Burpees
WOD Friday April 2nd
Yo, we are closed on Sunday. Don’t try and come here or go to Chic Fil A. Warm up: Banded Rig rows / Band stuff Every Minute on the minute for 12 Minutes: Odds: Toes to bar x X Evens: Strict Pullups x X 2. 8 Rounds for time: 6 Handstand Pushups 6 Kneeling squatContinue reading “WOD Friday April 2nd”
WOD Thursday April 1st
Warm up: 2 Rounds: 5 Kang squats / 5 Hang muscle cleans / 5 Tuck jumps Every minute on the minute for 12 minutes: Odds: Power clean + Hang power clean Evens: Hang Power clean + Power clean *Hold on to the bar 2. For time: 200 Meter run 20 Deadlifts @ 315 / 225Continue reading “WOD Thursday April 1st”
WOD Wednesday March 31st
Warm up: Get Ready 20 Rounds for Time: 1 Power snatch + Snatch 10 Calorie row / bike 1 Muscle up *Begin the Workout with 1 Rope Climb. Then, every 3 minutes stop and do 1 Rope Climb*
CrossFit Havoc 