Warm up: 20 Burpees / 10 pullups Every minute on the minute for 12 minutes: Odds: Bench Press x 3 Evens: Ring rows x 30 seconds 2. For time: 135 lb Barbell overhead hold x 3 minutes 225lb Deadlift Hold x 3 minutes (hold onto the bar @ the top of a deadlift) 135 lbContinue reading “WOD Tuesday December 1st”
Category Archives: CrossFit
WOD Monday November 30th
Warm up: 3 Rounds: 8 squats / 8 Sit ups / 8 pushups Every minute on the minute for 20 minutes: Odds: Anderson Squats x 2 Evens: Cluster x 2 2. As many rounds as possible in 10 minutes of: 30 Handstand pushups or 50 Pushups 20 Chest to bar pullups or 30 Pullups 10Continue reading “WOD Monday November 30th”
In teams of 2: Take 10 minutes to establish a 3 Rep front squat from the floor (add the weights together) @ the 10 minute mark take 12 Minutes to do as many rounds as possible of: 30 Step ups 30 Partner ball slams 30 KB Swings @ the 22 minute mark take 5 minutesContinue reading
WOD Friday November 27th
Warm up: 2 rounds – 200 meter run / 10 ghr / 10 ghsu Snatch grip Deadlift: 4 x 4 2. Open Workout 17.5: 10 Rounds for Time: (Time Cap of 40 min) 9 Thrusters @ 95 / 63 35 Double Unders Scaled: 65 / 43 and Single Unders
Partner WOD Thursday November 26th
Warm up: 200 meter run / 100′ high skip / 100′ side shuffle / 100′ butt kickers One class today. 9:30 Be there. “Earn your Turkey” Partners of 2 or 3 For Time: 200 Meter run 20 Thrusters 200 Meter run 40 Wollymockers 200 Meter run 60 Deadlifts 200 Meter run 80 Burpees 200 Meter run 100Continue reading “Partner WOD Thursday November 26th”
WOD Wednesday November 25th
Warm up: 400 Meter Run, Then: 2 Rounds of: 5 Behind the Neck Press, 5 Empty Bar Power Snatches, 5 Jumping Pull ups or Ring Rows For time: 20 Rounds of: 1 Power snatch 5 Wallballs 15 Rounds of: 1 Snatch ( Heavier) 4 Box jump overs 10 Rounds of: 1 Power clean and jerkContinue reading “WOD Wednesday November 25th”
WOD Tuesday November 24th
Warm up: 12 Pushups / 12 plate raises x 2 sets Every minute on the minute for 12 minutes: Odds: Bench Press x 4 Evens: Ring rows x 30 seconds 2. For time: 30 Buprees 25 GHD Sit ups 20 Reverse Burpees 15 Burpees 10 GHD sit ups 5 Reverse Burpees
WOD Monday November 23rd
Warm up: 3 Rounds: 8 squats / 8 Sit ups / 8 pushups Every minute on the minute for 20 minutes: Odds: Anderson Squats x 2 Evens: Cluster x 2 2. 3 Rounds for time: 5 Cleans 15 Pullups Mr. Anderson himself.
WOD Saturday November 21st
WOD Friday November 20th
Warm up: 3 Rounds of: 12 Kettlebell Swings, 8 Air Squats Snatch grip deadlift: 5 sets of 4 2 . 6 Rounds for Time: 8 Handstand Push ups 4 High ass box jumps 2 Rope Climbs
CrossFit Havoc 