Warm up: X walk / Good mornings / Tuck jumps Deadlift: 5 sets of 5 *Ascend in weight 2. For time: 400 Foot KB rack walk 100 Foot farmers carry 300 Foot KB rack walk 200 Foot farmers carry 200 Foot KB rack walk 300 Foot farmers carry 100 Foot KB rack walk 400 FootContinue reading “WOD Friday October 2nd”
Category Archives: CrossFit
WOD Thursday October 1st
Warm up: Dynamic moblity / High skips / Karaoke / Back pedal / butt kickers Every 4 minutes for 4 sets: 300 meter run 2. 6 Rounds for time: 12 Toes to bar 12 Wallballs
WOD Wednesday September 30th
Warm up: Get ready to snatch As many rounds as possible in 5 minutes of: 5 Burpee Box jump overs 10 Calorie row or bike Rest 5 minutes, at the 10 minute mark: 10 rounds for time of: 15 / 12 calorie row or bike 1 snatch (choose own weight) ONE attempt at each snatchContinue reading “WOD Wednesday September 30th”
WOD Tuesday September 29th
Warm up: 2 minutes of jump rope / 15 Sit ups / 15 Back extensions 3 Rounds NOT for time: 3 Turkish get ups per side ( don’t be afraid to use something other than a kettlebell ) 20 V ups 2. For time: 20 Strict press @ 115 \ 73 50 Double unders 15Continue reading “WOD Tuesday September 29th”
WOD Monday September 28th
Warm up: 2 minutes on something / Dynamic moblity / single leg hip bridge / single leg RDL Every 3 minutes for 5 sets: 1 Front squat + 5 Back squats *Sets across. Go heavier than last week 2. For Time: 1000 Meter Row 80 Kettlebell Snatch (40 per arm) 60 Ring Push ups 40 PullContinue reading “WOD Monday September 28th”
Partner WOD Saturday September 26th
I go you go for 10 Rounds: 6 Thrusters 6 Pullups Directly into: I go you go for 10 rounds: 1 Wollymocker 2 Reverse burpees
WOD Friday Sptember 25th
Warm up: 2 Rounds of: 12 Pushups / 6 Pullups / 12 Lunges Super set x 6 sets: Bench press x 1 Pendlay Row x 10 2. 5 Rounds for time: 15 Deadlifts @ 135 / 93 10 Toes to bar Remember how fast you ran 400 meters yesterday?
WOD Thursday September 24th
Warm up: Dynamic mobility / 200 meter jog / 30 kettlebell swings Every 5 minutes for 4 sets: 400 meter run *Looking for consistency here 2. 3 Rounds for time: 25 Kettlebell swings 10 Kneeling squat jumps *on to a plate if you can
WOD Wednesday September 23rd
Warm up: 10 pushups / 20 mountain climbers / 15 bench dips “The Test” Every minute on the minute for 15 minutes: 5 Wallballs 4 Burpees 3 Wallballs 2 Burpees 1 Wallball * If you fall off the wagon remove the 5 wallballs from each round ** If you fall off the wagon and intoContinue reading “WOD Wednesday September 23rd”
WOD Tuesday September 22nd
Warm up: 3 rounds: 5 Hang power snatch / 5 Hang snatch / 5 Overhead squats Every 90 seconds for 10 sets: Hovocomplex snatch ( Power snatch + Hang snatch + Heaving snatch balance ) 2. For time: 60 Hand planted bench jumps 30′ Handstand walk 15 High ass box jumps 30′ Handstand walk 60Continue reading “WOD Tuesday September 22nd”
CrossFit Havoc 