Warm up: 10 Hip Brides, 10 Air Squats, 10 Glute Ham Raise, 10 Empty Bar thrusters Every minute on the minute for 20 minutes: Odds: Anderson Squats x 3 Evens: Cluster x 1 2. For time: 30 Burpee Box jump overs 30 Dumbbell thrusters
Category Archives: CrossFit
WOD Friday December 11th
Warm up: 20 kb swings / 15 banded good mornings x 2 rounds Deadlift: 3 x 10 reps 2. 8 minutes max calories on the rower or bike * Every minute hop off and do 15 pushups (Do less if they take you longer than 20 seconds
WOD Thursday December 10th
Warm up: 30 jumping jacks / 20 Mountain climbers / 10 tuck jumps Every minute on the minute for 15 Minutes: Minute 1. Swimming frog x 10 Minute 2.Bulgarian split squat x 6 each leg Minute 3. Seated plate press x 15 2. 5 Rounds for time of: 10 Pullups * Round 1 – 8 strict,Continue reading “WOD Thursday December 10th”
WOD Wednesday December 9th
Warm up: 2 Rounds: 100 meter run / 5 Overhead squats / 10 sit ups For time: 500 Meter run 10 Hang Power snatches 50 Double unders 8 Hang Power Snatches 40 Double unders 6 Hang Power snatches 30 Double unders 4 Hang Power snatches 20 Double unders 2 Hang Power snatches 10 Double undersContinue reading “WOD Wednesday December 9th”
WOD Tuesday December 8th
Warm up: 20 Burpees / 10 pullups Every minute on the minute for 12 minutes: Odds: Bench Press x 2 Evens: Ring rows x 30 seconds 2. For time: 50 Box jumps @ 24″ / 20″ 40 Kettlebell snatches @ 1.5 / 1 pood 30 Box jumps @ 24″ / 20″ 20 Kettlebell snatches @Continue reading “WOD Tuesday December 8th”
WOD Monday December 7th
Warm up: 3 Rounds: 12 squats / 8 Sit ups / 8 pushups Every minute on the minute for 20 minutes: Odds: Anderson Squats x 3 Evens: Cluster x 1 2. For time: 20 Power cleans 20 Bar facing burpees
Partner WOD Saturday December 5th
Warm up: 100′ high skips / 100′ side shuffle / 100′ back pedal / 100′ Butt kickers I go you go for 30 minutes: 5 Kettlebell Taters 4 Toes to bar 3 Kettlebell jumps 2 Strict pullups 100 meter run
WOD Friday December 4th
Snatch grip deadlift: 5 x 3 reps 2. For time: 5 Snatches 1 Really high box jump 4 Snatches 2 Really high box jumps 3 Snatches 3 Really high box jump 2 Snatches 4 Really high box jumps 1 Snatch 5 Really high box jumps
WOD Thursday December 3rd
Warm up: 300 meter row / 15 Pushups Every 2 minutes for 10 minutes: 1 minute of max rope climbs 2. For time: 2000 meter row 10 rounds of: 10 sit ups 5 hand release clapping pushups
WOD Wednesday November 2nd
Warm up: Prepare your brain, body and spirit Kalsu.
CrossFit Havoc 