In teams of 3: 100 Overhead Lunges 100 Power cleans 100 Thrusters *Every 3 minutes including 0:00 the entire team does a 100 meter run (break up reps between all partners but one person works at a time)
Category Archives: CrossFit
WOD Thursday December 24th
Gym is open from 9 – 11 One class at 9:30. “Ho Ho Oh No” Every minute on the minute for 20 minutes: Bodyweight deadlift x 3 Body weight Power clean x 2 Body weight Squat clean & jerk x 1 If you do not make it the entire 20 minutes, you must do 10 burpees everyContinue reading “WOD Thursday December 24th”
WOD Wednesday December 23rd
Hey, we are having our annual Holiday Party at the gym on Wednesday @ 7:00 pm. Bring a white elephant gift ( about 25 bucks or so value. ) and a dish to share. Holiday Hours are as follows: Tuesday: Normal hours Wednesday: Last class at 4:30 (Party at 7:00) Thursday: 9 – 11 ClassContinue reading “WOD Wednesday December 23rd”
Hey, we are having our annual Holiday Party at the gym on Wednesday @ 7:00 pm. Bring a white elephant gift ( about 25 bucks or so value. ) and a dish to share. Holiday Hours are as follows: Tuesday: Normal hours Wednesday: Last class at 4:30 (Party at 7:00) Thursday: 9 – 11 ClassContinue reading
WOD Monday December 21st
Hey, we are having our annual Holiday Party at the gym on Wednesday @ 7:00 pm. Bring a white elephant gift ( about 25 bucks or so value. ) and a dish to share. Warm up: Ride a thing / Warm up your weights The Solstice 12 rounds for time of: 1 Back squat @Continue reading “WOD Monday December 21st”
Partner WOD Saturday December 19th
I go you go for 8 Rounds each: 1 Power clean or clean and jerk 100′ Sled pull or push 1 Power clean or clean and jerk
WOD Friday December 18th
Warm up: 400 meter run / 15 Seated good mornings / 10 Wallballs 1. Every minute complete the following reps: 1 Deadlift @ Heavy 2 Wallballs *Every minute you will increase the Wallballs by 2 reps until you can not complete the reps in that minute* So minute 1 is: 1 Deadlift + 2 Wallballs, minuteContinue reading “WOD Friday December 18th”
WOD Thursday December 17th
500 Meter Row, 50Ft Bear Crawl, 50Ft Crab Walk 1 . 5 Sets of 8 Each Leg: Single Leg RDL 2 . 5 Round for Time: 15 Goblet squats 10 GHD sit ups 5 Bottoms up Kettlebell Press per arm
WOD Wednesday December 16th
Warm up: 10 Inch Worm Steps, 10 Pullups, 10 Walking Lunges, Empty bar work As many rounds as possible in 30 minutes of: 1 Power clean and jerk @ heavy 1 Muscle up 3 Burpees 1 Muscle up
WOD Tuesday December 15th
Warm up: 2 rounds of: 12 Pushups / 12 KB swings Every minute on the minute for 12 minutes: Odds: Bench Press x 1 Evens: Ring rows x 30 seconds 2. 3 Rounds for time: 30 KB swings 20 Handstand pushups 10 Pistols or something like a pistol
CrossFit Havoc 