Warm up: 2 Rounds: 10 Ring Rows, 10 Lunges For Time: 3 Rounds of: 12 Strict Press @ 75lb / 53lb 12 Front Squat @ 75lb / 53lb 12 Strict Pull up 6 Rounds of: 6 Thruster @ 95lb / 63lb 6 Pull up 12 Rounds of: 3 Clusters @ 115lbs / 83lbs 3 Bar MuscleContinue reading “WOD Wednesday April 14th”
Category Archives: CrossFit
WOD Tuesday April 13th
Warm up: 1 minute handstand hold or 1 minute plank / 15 Plate presses 15 Minutes to establish a 1 rep max push press 2. As many rounds as possible in 15 minutes of: 15 Kettlebell swings 15 Sit ups 15 Box jump overs
WOD Monday April 12th
Warm up: 1 minute squat hold / 10 Toy soldiers / 30 seconds of butt kickers / 100′ High skip Back squat: Find a 20 rep max ( Take a weight that you would do for 10 and do 20, I’m not kidding ) 2. 3 Rounds for time: 12 Overhead squats 50 Double unders
Partner WOD Saturday April 10th
I-Go-You-Go For 10 Rounds Each: 100 Meter Run 2 Wall Walks 10 Walking Lunges (5 Per leg)
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
CrossFit Havoc 